Strength: Squat ladder – calculate from your last 3 rep max (if you don’t have one, establish one)
8 reps@75%
5 reps@80%
5 reps@85%
3 reps@90%
3 reps@95%
Then, AMRAP for 3 minutes of:
- 25 Double-unders
- 10 KB swings (24/16k with opportunity to upgrade)
Rest one minute. Repeat for three rounds. Each round starts with double-unders. Add all rounds and all reps for score.
