Warmup

EMOM 5 på AB

• minut 1 – stabilt
• minut 2 – 10 sek sprint
• minut 3 – 10 sek sprint
• minut 4 – 20 sek sprint
• minut 5 – 20 sek sprint

EMOM 5 på row

• minut 1 – stabilt roligt
• minut 2 – 100m
• minut 3 – 100m
• minut 4 – 150m
• minut 5 – 150m

“Rope a Dope”

Workout Teams of 3 – AMRAP 25:

• 90/60 Calorie Assault Bike
• 60 Alternating Dumbbell Snatches 25/18
• 300 Double-Unders
• 15 Rope Climbs (15′)

Teams of 2 – AMRAP 25:

• 60/40 Calorie Assault Bike
• 40 Alternating Dumbbell Snatches 25/18
• 200 Double-Unders
• 10 Rope Climbs (15′)