Do 1 round of each as a warm up
Skill all the movements
Part A – 5 min AMRAP
- 50 Double Unders/75 Singles
- 2 Rope Climbs
- 45 Sec Plank
1 Min rest between parts
Part B – 5 Min AMRAP
- 20/15 Cal Row
- 10 Dips (FB: Ring)
- 45 Sec Wall Sit or Hollow Rocks
Perform Part A, 1 min rest, then perform Part B, 1 min rest, A again, B again
- Each part will be performed 3 times
- When you go back to Part A, pick up where you left off
- When you go back to Part B, pick up where you left off
- Part A has its own score
- Part B has its own score
Half the class on Starts on Part A, the other half on Part B
Athletes 19+ Use Ski Erg or Bike