Weighted Dip @ 20X1; 4-4-4; rest 90 sec btwn sets
AMRAP in 7 min:
- KB Swing x 20 (53#/35#)
- Box Jump x 10 (24″ / 20″)
- Double-Under x 40
Rest 2 min, then repeat the AMRAP again.
- 20X1 means down for 2, hold for 0, up fast, and hold for 1 at the top.
- Today is aerobic power: aim for the same score both times through the AMRAP.