8 “GYAOTG” movements*
8 Airplane pushup**
Then, choose 2 of 3:
2 minute bar hang
If you drop prior to the end of the round, remaining seconds are made up in reps of slam ball or band crawl. (1 sec.= 1 rep)
500 Jumprope/ burpee failure drill
Perform 500 reps jumprope. For every miss or stop due to form or fatigue, perform 10 burpees.
“Airdyne races”– :20 Airdyne sprint x 5 (in a group.)
Count revolutions- most pedals in :20 seconds “wins” and may leave the bike for 1 round. The rest stay on until they win or until 5 consecutive rounds are performed.
*Our “Get Your Ass Off The Ground” movements begin and end standing and at no time do our hands touch the floor, our knees cross our toes, or our chests overlap our knees. They include rocking chair, elevator, and hip-up (a cross between the two).
**Airplane pushup simply begins and ends with chest on the ground and hands & hips off the ground.