Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds Single Leg Ground to Sky Reaches each leg
60 seconds Front Leaning Rest
Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Backpack Presses or Dumbbell Push Press
20 Jumping Lunges or Dumbbell Lunges
200-Foot Shuttle Run
Rest 60 seconds and repeat for THREE (3) sets.
Start each set where you left off the previous set and record the total number of rounds and reps you achieved for the full AMRAP.
When the running clock reaches 40:00, perform the following:
Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds
