Double-Unders!

Metcon

Every 90 seconds, for 30 minutes (4 sets) for max reps of:

Station 1 – 60 seconds of Dumbbell Floor Press

Station 2 – 60 seconds of Banded Overhead Triceps Extensions

Station 3 – 60 seconds of Double-Unders

Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)

Station 5 – 60 seconds of Rowing (calories)

(choose a weight that you can move throughout the 60 seconds)

OPTIONAL 

Three Sets of:

30-second Hollow Hold

15-20 reps of V-Ups

30-second Superman Hold

15-20 reps of Superman Lifts