Ryan & Janel 140516

10min amrap

5 goblet squats

5 DB press

10 high box jumps,

20 double unders, 

30-45 sec hip floss

PART I:  Back Squats

1 x 20 @ 50% 175/60

While Warming up to Squat Complete 3 Sets of the following

A1. Max Effort Pull-Up

A2. 5 Australian Pull-ups

However, Angle your body so you cannot do more than 5

PART II: Conditioning (A)

10 Minute AMRAPs

6 Burpees

9 Air Squats

Rest 2 Minutes

10 Minute AMRAP

6 Push-ups

9 Kettlebell Swings 53/30

PART III: Core

3 Rounds/:30 Seconds Each of the Following

Hollow Rocks

Supermans

Bird Dogs