A1. “Sit, Squat, Dip” Complete AFAHP. Post number of rounds.

12 Minute AMRAP

  • 21 Ab-mat Sit-Ups
  • 15 Air Squats
  • 9 Ring Dips

Scoring: 1 complete round is: 21 Ab Mat Sit Ups, 15 Air Squats, 9 Ring Dips. 1.1 Rounds: 1 complete round plus, 21 Abmat sit ups, 1.2: 1 Complete round plus 21 Ab-mat sit ups, 15 Air squats.

Rest 10 Minutes

B1. TABATA (8 rounds- 20 seconds on/ 10 seconds rest) Score is the lowest number of pushups performed.

  • Push Ups