Gerneral Warm-up

3 Rounds
200M Run
16 Mountain Climbers
10 Air Squats

Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With a 2 Second Pause at the Bottom

WOD

12 Minute AMRAP

COMPETITIVE

20 Air Squats
25 Sit-Ups
15/11 Cal Air Bike

PERFORMANCE

20 Air Squats
25 Sit-Ups
12/9 Cal Air Bike

LIFESTYLE

20 Air Squats
15 Sit-Ups
1.5 Minute Air Bike