[1.] Warm Up
[2.] Strength/Skill
5 sets of:
[5] Barbell Press
[5] Burpees
*Alternate movements, rest 1-3 min b/w supersets.
[3.] Work Capacity
“Hector”
20, 16 & 12 reps of:
Double/Quadruple Sumo Deadlifts [104kg/72kg]
1 Arm Overhead Squats [32kg/20kg]
See previous scores here: 2/15
[4.] Finisher
3 rounds of:
[10] Toes to Bar
[20] Seated Twists [16kg/10kg]
[30] Sit Ups
Post comments & scores…
Kettle Brothers DP & Shawn
reunited
Warm Up
Perform 1-3 sets of:
[6-1] Strict Pull Ups [advanced - add weight or perform L-Pull Ups]
-Perform 6 pull ups, rest, perform 5 pull ups, rest, perform 4 pull ups, rest, and so on up to 1 pull ups. If you don’t have strict pull ups us a band for assistance.
Work Capacity
“Hector”
Perform 20, 16, and 12 reps for time of:
Double/Quadruple Sumo Deadlifts [104kg/84kg]
1 Arm Overhead Squats [32kg/20kg]
-Scale loads and modify movements as required.
Finisher
Perform:
[20] Lying Knees to Elbows-Sit Ups
[30 sec] KB Tuck Sit [advanced - KB L-Sit]
[20] Lying Knees to Elbows-Sit Ups
[30 sec] KB Tuck Sit
-Modify movements if required.
Post comments, loads, and times…
Nancy makes the pull ups look effortless
with her excellent kipping motion and core control.
