Fitness
A) 3 sets:
KB Step Up x 20 (alt.) (KBs in rack position)
Hanging L-Sit/Chair Sit x 20 – 40s
B) 5 rounds for time:
4 Bar Muscle Ups or 8 C2B Pull Ups
12 Deadlifts (100/70kg)
40 Bar Hops
Coaches note: Scale to banded C2B Pull Ups
Performance
A) As Fitness
B) As Fitness
A) 3 sets:
KB Step Up x 20 (alt.) (KBs in rack position)
Hanging L-Sit/Chair Sit x 20 – 40s
B) 5 rounds for time:
4 Bar Muscle Ups or 8 C2B Pull Ups
12 Deadlifts (100/70kg)
40 Bar Hops
Coaches note: Scale to banded C2B Pull Ups
Performance
A) As Fitness
B) As Fitness
