Fitness
A) 4 sets:
Pull Up x 6 – 8 @20X1 Rest 30s
Box Dip with DB x 6 – 8 @20X1 Rest 1 min
B) 3 x 5 min AMRAP with 2 mins rest
Aim is for consistent scores in each round.
200m run
6 Press Ups/HSPU
10 Front Squats
Performance
A) 5 sets:
Strict Muscle Up x 2-3 (Partner assisted if necessary)
Rest 2 mins
B) 3 x 5 min AMRAP with 2 mins rest
Aim is for consistent scores in each round.
200m run
6 HSPU
6 Front Squats (80/55kg)
A) 4 sets:
Pull Up x 6 – 8 @20X1 Rest 30s
Box Dip with DB x 6 – 8 @20X1 Rest 1 min
B) 3 x 5 min AMRAP with 2 mins rest
Aim is for consistent scores in each round.
200m run
6 Press Ups/HSPU
10 Front Squats
Performance
A) 5 sets:
Strict Muscle Up x 2-3 (Partner assisted if necessary)
Rest 2 mins
B) 3 x 5 min AMRAP with 2 mins rest
Aim is for consistent scores in each round.
200m run
6 HSPU
6 Front Squats (80/55kg)
