FITNESS & PERFORMANCE
3 min AMRAP:
30 assault bike/row calories
AMRAP Russian KB swings in remaining time (70/53)
+
(Rest 3 min)
+
6 min AMRAP:
30 assault bike/row calories
30 Russian KB swings (70/53)
AMRAP box jumps, step down (24”/20”) in remaining time
+
(Rest 3 min)
+
9 min AMRAP:
30 assault bike/row calories
30 Russian KB swings (70/53)
30 box jumps, step down (24”/20”)
AMRAP assault bike/row calories in remaining time

Training notes:
•You should have at least a few minutes to work in the AMRAP remaining time on each piece. Adjust reps or degree of difficulty of each piece based upon that.
Record reps completed for each AMRAP