Skill
3-5 rounds of
100m bear hug sandbag carry
then
8/5 calorie air assault
rest to recovery after each round
Team up with a friend and set yourselves up with an Assault Bike and a sandbag or two. You’ll carry the sandbag all the way down to the wall and back for 100 meters, holding it bear hug style at your chest. As soon as you get back, you’ll jump on the bike for an 8 or 5 calorie sprint. Rest to recovery between rounds.
Workout of the Day
AMRAP in 12 minutes
2-4-6-8-10 …
burpees
box jumps
Start with two reps of each movement and add two every round, climbing as high as you can before time expires. Your score is the total rounds and reps completed within the time limit. To scale the burpees step back and step up, or perform straight-arm up-downs. When it comes to the box jumps you can lower the box height or perform box step-ups.
standard: 20/20″
rx: 24/20″
sport:24/20″
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