- Establish a 2 rep max
First rep has a 5 second descent and a 5 second pause in the bottom. The second rep has no tempo restriction.
- 4 x 2-3 @ 55X1
Complete as many rounds as possible in 14:00:
- 60 Double Unders
- 12 Double Kettlebell Front Rack Reverse Lunges (53/35)
- 20/15 Calorie Bike or Row