A) 3 rounds:
20 seconds work /10 seconds rest
Alternating between movements
B) 3 rounds:
5 Box Jumps
Every 3 Minutes for 9 Rounds:
Alternate between A, B and C
10 Calorie Bike
10 Chest-to-Bar Pull-Ups
10 Box Jumps, 24”/20”
10 Bar Dips
RX+: Chest to Bar Pull-Ups. Ring Dips.
RX: As is.
AX: Push-Ups. 400M Row.
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Each station in sections A and B should be completed in less than one minute. If needed, scale repetitions or movements to have rest in each section.