March 4, 2020 – Competition

A.
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

B.
Every 3 minutes, for 12 minutes (4 sets) of:
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

C.
Every minute, on the minute, for 20 minutes:
Odd Minutes – 30 Double-Unders + 2-5 Muscle-Ups
Even Minutes – Max Calorie Assault Bike

Score is total calories of Assaut Bike across the 10 sets. A good goal would be 20/15 calories each set!!

D.
Three sets of:
Dimmels x 12 reps @ 50-60% of Max Deadlift
Rest as needed
2:30 of Banded March with Weighted Anterior Loading
(hug a sandbag or D-ball)
Rest as needed

E.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Hanging L-Hold x Max Time
Rest 30 seconds
Dumbbell Reverse Flys x 15 reps
Rest as needed