[1.] Warm Up
[2.] Strength [unbroken]
Perform 100 unbroken reps for time of:
KB Dips
*Choose a rep scheme from: 10×10, 5×20, 4×25, 2×50, 1×100. There is 10 min time limit.
-Record time.
[3.] Work Capacity [reps]
“Steamboat”
Perform 3 rounds for time of:
[16] Squat Thrust-Overhead High Pulls [20kg/10kg]
[20] Air Bells [20kg/10kg]
[200m/.13] Sprint
-Scale loads and modify movements if required. Record time.
For previous scores see here: 3/4
[4.] Finisher [Mikko]
Perform a Mikko interval set of:
Bottoms Up Plank [1kb]
* With a running clock hold plank for 30 sec, rest 15 sec, hold plank for 30 sec and so on for 6 minutes/8 work intervals.
-Modify movement and time intervals if required.
Post comments & scores
Jennifer hitting some seated twists
at EdgeFIT Acadia
