Warm-up

• 1:00 Machine or Run
• 30 Single Unders
• 1:00 Machine or Run
• 10 Inch Worms + 1 Tempo Push Up
• 1:00 Machine or Run
• 15 V-Ups
• -Calf Stretch (1:00/side)
• -Chest stretch (1:00/side)

PART I

• As many reps as possible in 2 mins of: Double Under

Spend 5-10 minutes going over DU technique and practice. We did this close to two years ago so if you did it try to compare it to last time we did this AMRAP.

PART II: METCON

• Every 1 min for 15 mins, alternating between:
  • 15/12 Bike Erg Calories or (6 shuttle runs – alternate movement)
  • 12 Strict Pull-ups
  • 10 Dumbbell Bench Press, 70/50 lbs

Try to get at least 10 secs of rest after the bike, 15 secs of rest after the pull ups and 20+ secs of rest after the bench.

PART III: Quality

• 3 rounds for quality of:
  • 10 Barbell Roll Outs
  • 20 Alternating Dumbbell Hammer Curls, pick load

Scaling Options: Use a band if needed or sub inverted rows or ring rows. For the DB bench scale to something challenging but unbroken. If you don’t have a bike sub 30 Air Squats.