[1.] Warm Up
[2.] Strength [Power]
Perform 7 sets x 4 reps of:
Double Front Lunges
1 Arm or Double Bottoms Up Press
*You may perform all sets of squats prior to presses or you can alternate movements, rest 2-3 min b/w sets.
-Modify movements if required. Record heaviest load lifted.
[3.] Work Capacity [time]
Perform 10 rounds for time of:
 Double Sumo Deadlift High Pulls [2x16kg/2x8-10kg]
 Push Ups [elev. kb/standard]
 Box Jumps [24"/18"]
-Scale loads and modify movements if required. Record load, rounds and reps.
See previous scores for “Rip Tide”[3/31] - Here
[4.] Finisher [reps]
Perform a Tabata interval couplet of:
KB Pull Throughs
KB Knees to Elbows
*With a running clock perform max reps possible of pull throughs in 20 sec, rest 10 sec, perform max reps possible with your kb kte’s in 20 sec, rest 10 sec and so on for 4 minutes/8 intervals.
-Scale load and modify movement if required. Record lowest rep score for each movement.
Post comments & scores…
Caleb takes a moment to reflect on his
POD performance at EdgeFIT Acadia…
“Yep I CRUSHED IT!!!”