Warm Up
[5x5] 1 Arm-1 Leg Cleans
-Lift maximum load possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load.
Work Capacity
“Who’s Jacket is that Coat?”
Perform for time:
Part 1:
[800m/.50] Run
Part 2:
4 rounds of:
[12] Double Overhead Lunges [2x20kg/2x12kg]
[8] Dive Bomber Push Ups
[16] Good Mornings [32kg/24kg]
Part 3:
[400m/.25] Run
-Scale loads and modify movements if required. Record time.
Finisher
Perform 20, 16 & 12 reps of:
Crossover Jackknife Sit Ups
[30 sec] KB L-Sit
-Modify movements if required.
Coach Lee’s 53″ Box Jump still holds
the EdgeFIT HQ record




