AMRAP 15 mins of:
3x 3 Burpee Pull-ups + 9 Air Squats
18/15 Bike Calories

Goal: 6+ rounds

A fun and different bodyweight complex for us to tackle today along with a bike distance that will create more of a sprint. The burpee pull-up/squat complex will be one that is easy to slow down on so focus on a strong and steady movement while meeting your range of motion. The bike distance should have you pushing but keeping consistent pace round after round. Keep an eye on your RPM for the consistency.


Sled Work/Posterior Chain
5 rounds for quality of:
Sled Push, pick load, 50 ft
10 Hip Thrusts, pick load
Rest 1:30

Loading on sled and bar for hip thrusts should be challenging for unbroken.