Warm Up
6 min AMRAP
- 2 devils press
- 4 tempo RDLs @ 45/35
- 8 banded rows (4 each arm)
- 20 single-unders + 10 double-unders
Strength
- 4 x 6 RDLs
- 4 x 6 SA DB Rows (6 each arm)
*RDLs and rows are to be super-set together
Conditioning
15 min AMRAP
- 2 devils press @ 50/35
- 40 double-unders
- 6 deadlifts @ 225/155
- 8 ring rows or barbell body rows
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