Warm-up
AMRAP x 10min
5 Scap Pull-Ups
10 Shoulder Taps
10 Lunges
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
“BASELINE I.I (Test)“
I. ON A 10:00 RUNNING CLOCK…
A. 3 Mile Bike then in Remaining Time Max Meters on Rower
or…
B. 2k Row then in Remaining Time Max Distance on Bike
or…
C. 1600m Ski Erg then in Remaining Time Max Distance on Bike/Rower
(Score is Time + Note Meters Earned)
“BASELINE I.II (Test)“
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
Baseline Note
*Rest at Least 5:00 b/t Efforts
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