50' Bear Crawl
50' Frankensteins
50' Duck Walk
20 Air Squats
5 Inch Worms w/ Push Up
GET STRONG (18 Min)
Front Squat
Every 2:00 for 18:00
Round 1-3 (5 Reps) @ 60-65% 1RM
Round 4-6 (4 Reps) @ 70-75% 1RM
Round 7-9 (3 Reps) @ 80-85% 1RM
GET FIT Min (12 Min)
10 Rounds of:
6 Thrusters 115/75
20 Double Unders
12 Min Cap
COMPETITORS EXTRA
AMRAP 10
8/6 Calories on AAB
4 Bar Muscle Ups (or 4 Pullups + 4 Dips)
2 Parallette HSPU (or 4 heavy strict shoulder presses)
ATHLETES NOTE:
Much of the success in the Get Fit piece will be linked to your willingness to transition quickly. I'm not saying you need to be extremely fast, but you do need to be deliberate and cut out even the extra second or two of standing around that you just don't NEED.