Unloaded
AMRAP 10
10 2-DB Renegade Rows (pushup + row + row = 1) – L: 20/10; S: 35/25
10 DB Front Squats
30 Russian Twists – 15/10 (L+R=1)
Rest 30sec
-then, immediately into:
AMRAP 10
Row 500/400m or Bike 1000/800m or Run 400m
Run 400m or Row 500/400m or Bike 1000/800m
L: 25; S: 50 Double Unders
-rest 3min to change DBs, then:
30, 20, 10
Cal Bike or Row
2-DB Deadlifts – L: 50/35; S: 70/50
*Cap = 12min