Unloaded
OTM for 24min:
Min 1 – L: 10; S: 15 2-DB Floor Press – L: 30/20; S: 50/35
Min 2 – L: 20; S: 50 Double Unders
Min 3 – L: 8; S: 15 Bar-on-Rig Pullups
Min 4 – L: 5/3 Cal Row or 4/3 Cal Bike; S: 12/8 Cal Row or 10/6 Cal Bike
-rest 4min, then:
40, 30, 20, 10
AKBS – L: 35/24; S: 53/35
20, 15, 10, 5
Pushups (S: do your push-ups with one hand on the KB)
*Cap = 10min