5 rounds for time of:
15/12 Air Bike Calories
10 Box Jumps, 30/24 in
3 Rope Climbs, 15 ft
Intended Stimulus
✔ 15:00-20:00.
✔ Calories in under 1:30.
✔ Box jumps in under 1:30; challenging box height.
✔ Rope climbs in under 1:30.
Movement Scaling Options
Bike | Calories, substitutions
Box jump | Reps, box height, hops in place, step-ups
Rope climb | Reps, rope height, pull-to-stands, ring rows
3 rounds, 30 secs per station, for max reps of:
Russian Twist
Superman Hold
* Rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations.
Stretching & Campfire
1 set:
1:00 Samson stretch/leg
“You are stronger than you realize.”
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