2 Rounds of
20 Jumping Squats
15 V-Ups
15 Kang Squats w/ Empty Bar
GET STRONG (12 Min)
Back Squat
Every 2:00 for 12:00 Complete 6 Reps increase weight across sets
GET FIT (18 Min)
AMRAP 18 of:
20/15 Calories on Bike (or Rower)
50 Double-Unders
20/15 Calories on Bike (or Rower)
10 Bar Muscle-Ups or (10 pull-ups + 10 dips)
COMPETITORS EXTRA
Sandbag Carry 100/70
100m x 6
Rest as needed Carry anyway
ATHLETES NOTE:
This piece is meant to be done at a steady pace throughout. Don't do something silly like ripping your hands doing BMU right before an open announcement. Break sets as much as needed. If no Bikes are available, use another machine for equal time/effort