A) 15 minute AMRAP for quality:
50m kb farmers carry (2x53/35)
12 top down dumbbell rows
50m kb front rack carry
12 tempo pushups (tempo 1111) Rx+: Hands on heads of dbs to create a deficit
B) 10 minute AMRAP for quality:
12 single db box step ups *Perform all 6 on one side with foot on top of box before switching legs
48 single unders
10 db tempo RDLS (slow down, fast up)
48 single unders
Rx+: 30 crossover singles or practice, if trying these opt for a longer jump rope
