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Unrated – Level 3

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Warm-up

3 rds

20’ controlled bear crawl

10 v ups

10 single leg glute bridges per side

Metcon

Metcon (2 Rounds for reps)

2 sets

8 min AMRAP

8 devils press right arm

24 double unders

8 devils press left arm

24 double unders

Rest 2:00 b/t sets
1:1 jump rope or plate hops for double unders. Work for 8 minutes straight then rest 2:00 then go for another 8 minutes. You can scale and only perform one set.