Warmup
Time: 25
Quad SMR (5 min)
+
200m Run
+
12 Russian Kettlebell Swings (light)
10 Goblet Squats
12 Russian Kettlebell Swings (moderate)
10 Wall Balls
x2
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing
2 min AMRAP
8 Burpees->Bodybuilders->To Box
8 American Kettlebell Swings 53/35->44/26->35/18
Rest 1 minute
2 min AMRAP
8 Wall Balls 20/14->14/10->10/4
6/4 Cal Airbike (Assault Bike)->8/6 (Schwinn)
Rest 1 minute
x5
Athletes should try to keep their heart rate above 90% during the 2 minute bouts, with heavy breathing. Have them focus on keeping their breathing and movement consistent throughout. Scores should be close across all rounds.