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Fitness and Performance

1. 15 min AMRAP
14/10 Cal Bike Backwards
10-Ring Dips
10-GHD Situps/15-Abmat
(scale ring dips to bar dips or ring pushups or box dips) Yes pedal the bike backwards.

2. Accumulate 3 min of Crawling
(spend total of 3 min doing bear crawl. knees must stay off floor. keep back parallel with floor. keep butt down level with shoulders. you can rest as needed but must accumulate a total of 3 min crawling. speed is not necessary. slow but moving is fine)