four sets of:
A1. Deadlift 5,5,5,5. Sets should be heavy but with good form. 2 second reset at bottom with weight on floor mandatory. Rest 90s
A2. Push-ups. 10,10,10,10. If you have 10 push-ups , scale up to parallette push-ups or ring push-ups. Rest 90s
8 rounds for time
10 KBS - choose a weight you can do for 10 unbroken reps.
10 sit-ups
forced 20s rest.
Level 2
3 sets:
5 tough hang power clean TnG
7 burpee box jumps - 24/18" AFAP
rest walk 3 min
+
3 sets:
5 TnG DL moderate weight
15 push ups AFAHP
Airdyne 15 sec max effort! (THIS MEANS STANDING AND PEDALING YOUR ABSOLUTE HARDEST FOR 15s)
rest walk 3 min
+
3 sets:
Row or Run or Airdyne 1 min @ high effort
rest 2 min
(goal is same output per set)
No comments:
Post a Comment