WARMING-UP (10 min.)

Part A:
2 sets:
8 alternating Samson stretch
10 prisoner squats
8 alternating elbow-to-instep

Part B:
3 sets:
5 dumbbell front squats
5 dumbbell push presses
20 single-unders (evt. double-unders vanaf ronde 2)

CONDITIONING (15 min.)

5 Rounds x 3 minutes of:
21/15 Cal cardio
100m-ish farmers carry (naar het voetpad bij de straat en terug)

WORKOUT PREP (4 min.)

2 Sets
2 dumbbell thrusters
6 sit-ups
12 double-unders

WORKOUT (20 min.)

AMRAP 20:
4 DB thrusters
12 sit-ups
24 double-unders / single-unders / lateral hops

Rx = 2×22,5/16kg