[1.] Warm Up
[2.] Strength [power]
Perform 6 sets x 6 reps of:
Sumo Deadlifts [Double/Quarduple]
*You may perform all sets of DL’s prior to PR or you can alternate movements, rest 2-3 min b/w sets.
-Modify movements if required. Record heaviest load lifted.
[3.] Work Capacity [rounds/reps]
Perform maximum rounds possible in 16 minutes of:
 Double Horizontal Rows [2x20kg/2x12kg]
 Push Ups [elev. kb/standard]
-Scale loads and modify movements as required, record total rounds completed.
Previous Scores [2/24]
Misty: 2x8kg, standard push ups – 14+10, Ali: 2×15#, standard push ups – 14+12, Nancy: 2×15#, standard push ups – 10+20
Brittany: 2x10kg, standard push ups – 12+9, David: 2x16kg, kb push ups – 16+12, Christian: 2×15#, standard push ups – 13+13
David B.: 2×15#, standard push ups – 12+5 [12 mins], Ross: 2x20kg, elev. kb push ups – 18+18,
Shawn: 2x20kg, elev. kb push ups – 16 rounds
[4.] Finisher [reps]
Perform a Tabata interval set of:
1 Arm Get Up Sit Ups [12kg/8kg]
*With a running clock perform max reps possible with your right arm in 20 sec, rest 10 sec, perform max reps possible with your left arm in 20 sec, rest 10 sec and so on for 4 minutes/8 intervals.
-Scale load and modify movement if required. Record load and lowest rep score.
Post comments & scores…
Ali hitting some unconventional overhead
squats on vacation in Jamaica Maaan!