Warm Up
6 min AMRAP
- 10 strict sit-ups
- 10 single-unders + 15 double-unders
- 5 dball deadlifts
- 10 AKB swings
Strength/Skill
EMOM 12
- 25 double-unders
- max plank hold
- 2 turf length farmer carries
Conditioning
Partner - split reps as needed
15 min AMRAP
- 100 double-unders
- 50 AKB swings @ 53/35
- 25 synchro ab mat sit-ups
- 10 Dball over shoulder @ 100/80 (RX+ = 8 reps @ 150/100)
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