A) 4 min Echo Bike (0:10 burst at start of each minute)
B) 1 Round:
10 Alternating Tempo Cossack Squats
10 Active Spidermans (Reach under with free arm before rotating up)
10 Snow Angels
10 Bird Dogs
10 Split Squats (knee over toes as much as possible)
Spend 1:00 in the bottom of a front squat with an empty barbell
Back squats
On the 2:00 x 5 Sets:
5 Back Squats
*Start First Working Set at 60% & Build To Heavy
On The Minute x 10:
1 Push Press 1 Push Jerk
AMRAP 10: Boxing Day
5 Pull-ups
10 Front Squats 75 / 55 lb
15 Box Jumps (24"/20")
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