Warm-up: Joint Mobility/Dynamic
3 Minute AMRAP
5 Burpee Box Jumps 24/20
10 Air Powered Cals (row, airdyne or skierg)
15 Air Squats
*Rest 2 Minutes between rounds
*In your Rest period, complete 2 TGUs (1R/1L). Stay at the same weight for all rounds on the TGU. Failing to complete your TGUs in the given 2 minutes results in a score of ZERO for the 3 minute AMRAP effort. This means you must complete 2 TGUs inside two minutes after the last round as well to bring the workout to an end.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)