A. Context : Competition
Context : Competition
Move fast so your partner isn’t waiting on you.Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
3 Sets of :
2 Crab Bridge,
10 – 15 Hollow Rocks,
8 Air SquatsScoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 3 Sets of 5 with an Empty bar :
Shoulder Press,
Push press,
Push Jerk,
Reverse LungeScoring: Not Scored
D. Mobility :
Mobility :
SHOULDERScoring: Not Scored
E. Practice :
Practice :
Spend 8 mins working on Ring – dip and Muscle – up progressions.Scoring: Not Scored
F. 'This is my bumper, There are many like it'
In teams of 2:
'This is my bumper, There are many like it'
AMRAP Partner work – out
400m Bumper plate Farmer Carry (45/25/10) both partners Run together/20' Out and back Shuttle with plates x 15 times)
25 Bumper plate Burpees (same)
25 Bumper plate Squats (Hug plate to chest) (same)
25 Supine Ring – rowsScoring: Rounds and Reps (higher is better)
Time Cap: 20 minutes
Indy Version : AMRAP 20 mins
200m Farmer Carry,
12 Bumper plate Burpees,
12 Bumper plate Squats,
12 Ring – rows,
1 min Rest