Warm Up
6 min AMRAP
- 10 DB shoulder shrugs
- 10 tempo dual DB bench
- 4 rope pull-ups
- 15 single-unders + 15 double-unders
Strength
- 4 x 12 bench press
- *4 sets of...2 turf length farmer carries (go heavy with these)
*you must walk during the farmer carries, no running/jogging
Conditioning
5 rounds
- 30 double-unders
- 6 burpees to 6" target
- 2 rope climbs
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