5 rounds, each round for time, of:
15/12 Air Bike Calories
10 Box Jump Overs, or Step Overs
5 Back Squats, 225/155 lbs or pick load
Go every 4 mins.
Athlete Instructions
Bar comes from the rack
3 rounds
5-10 ab wheel rollouts
10-20 db russian twists
10 arch ups
3-5 Turkish Get ups per arm
Strength Squad: Bench and Back Squat