20 MIN AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

400 Run
30 Air squats
15 Sandbag over Shoulder

Rx Men: 50-65#
Rx Women: 25-40#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

To complete at least four rounds in 20 minutes you'll need to shoot for sub-5 minute rounds. Definitely keep your runs under 3 minutes and breathe! Work on efficiency and rhythm with the Sandbag Over Shoulders so you aren't chasing your bag all over the place!

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!