2 Rounds of:
20 High Knees
20 Air Squats
10 HR Push Ups
:30 Dead Hang
Rest 1:00
GET STRONG (10 Min)
Front Squat EMOM 10
3 Reps 65-80%
GET FIT (15 Min)
AMRAP 15
Climb the ladder
5 HSPU
5 Lateral Burpee Box Jump Overs 24/20"
5 Pull Ups
10/10/10, 15/15/15, etc..
COMPETITORS EXTRA
7 Rounds of:
10 KB Swings 53/35
10 KB Lunges 53/35
9 Min Cap
ATHLETES NOTE:
The BBJO are more of a formality than anything. The biggest limiting factor will be the Gymnastics Movements. Break these up earlier than expected and alternate hand positioning here and there to work different muscles.