Every 2 minutes for 10 minutes do:
- 8 x Weighted Dips @ 16kg
- 8 x Plyometric Pushups
Then do AMRAP in 16 minutes of:
- 25 x Double Unders
- 10 x Dumbbell Thrusters @ 12kg per hand
- 5 x Strict Pullups
Results: Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap. Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu). For the AMRAP did 9 rounds plus 25 Double Unders.