|watching the kids at the xfit games was spectacular!!!|
Warm Up: Row 500m, then dynamic movements and stretches of your choice.
Strength: 3x1 Press. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1 rep @ 95% 1 RM.
Work Capacity: Complete the following for time...
100x air squat
4x rope climb
75x air squat
3x rope climb
50x air squat
2x rope climb
25x air squat
1x rope climb
Core: 50x GHD sit ups, 30x Good mornings (AHAP)
*Break up into sets as needed