~15min for:
TTB:
- active Beat swing
- + hip and shoulder drive
- + backwards lean
- + TTB kick
- straight leg TTB
DUs:
-fast single unders
- slowing pace down, jumping higher
- alt. single and double under
- streak of doubles interrupted by singles
adv.: Every 90s for 4 sets (6min):
X DUs + Y TTB
For Time:
50-40-30-20-10
1.) DUs
4-8-12-16-20 [adv.: 5-10-15-20-25]
2.) KB swings (32/24kg)
3.) TTB
TC: 10min
In teams of 2
AMRAP28
Accumulate as many calories on a rower and a Echo Bike.
Partner A bikes for cal.
Partner B Rows for cal.
You can switch the ergometer anytime but everytime you switch both need to complete a 100m run before getting back on the ergometer. You should switch every 20-30 cal