10:00 AMRAP
45-second Air Bike
10 Alternating V-Ups
25ft Bear Crawl
4 Burpees
20:00 AMRAP
60/48 Calorie Air Bike
40 V-Ups
40ft Handstand Walk (Or 4 Wall Walks)
30/24 Calorie Air Bike
30 V-Ups
30ft Handstand Walk (Or 3 Wall Walks)
15/12 Calorie Air Bike
20 V-Ups
20ft Handstand Walk (Or 2 Wall Walks)
Max Burpee to Bar (6in) in the remaining time.
– 18 min time cap before advancing to the burpees. If you haven’t completed the previous work, start the burpees then. –
RX+
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (V-Ups)
50ft Handstand Walk (5 Wall Walks)
30/24 Calorie Air Bike
30 GHD Sit Ups (V-Ups)
50ft Handstand Walk (5 Wall Walks)
15/12 Calorie Air Bike
20 GHD Sit Ups (V-Ups)
50ft Handstand Walk (5 Wall Walks)
Max Burpee to Bar (6in) in the remaining time.
Mayhem Mini-Pump – Core
4 rounds:
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets
*Rest 1 minute between rounds