50' Butt Kickers
50' High Knees
50' Crab Walks
50' Inch Worms
50' Duck Walks
50' Burpee Broad Jumps
GET STRONG (12 Min)
Back Squat
In 12:00 establish a heavy triple
GET FIT (15 Min)
4 Rounds of:
15 Toes to Bar
10 Shoulder to Overhead 135/95
200m Run or Row, or 400m bike
1:00 Rest
15 Min Cap
COMPETITORS EXTRA
AMRAP 7 of:
50' Bearhug Sandbag Carry 150/100
5 Sandbag Squats 150/100
ATHLETES NOTE:
These should be spicy intervals. You can break up the TTB and S2O, but don't coast on the Bike/ Row/Run at the end...