MOVEMENT

3 Rounds

  • Box Jump x 5
  • MB Rotational Throw x 4/side
  • Assault Bike x "Peak RPMs"

CONDITIONING

AMRAP in 30 Minutes

In teams of four, one person per station. Station A is the pace-setter.

STATION A

AQAP

  • Sled Pull/Push x 25 yards each @ 25% BW
  • Assault Bike x "Peak RPMs" @ 90% minimum

STATION B

  • Rest

STATION C

AMRAP

  • Up-Downs x 3
  • Rainbow Slam x 3/side
  • Tuck-Up x 3

STATION D

Plank Complex

*Athlete's Choice

  • Superhuman Plank
  • 1-Arm Plank
  • Side Plank

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