Monostructural/Gymnastics Conditioning, Mid-Duration
"SZ"
AMRAP 12:
400-Meter Run
4 Rope Climbs
RC: SC= Ground to Stand to Ground, RX= Male top green/Females bottom green tape, RX+= I-Beam
Rest 2 minutes
Weightlifting/Monostructural Conditioning, Long-Duration
"NJ"
AMRAP 12:
300-Meter RUn
28 Lateral PVC Jump Overs
JO: SC=light and fast, RX=24/20, RX+=30/24