Fitness:
Skill: Match Ball Catch Challenge in 1 min.
A. 3 rounds for time:
90 Double Unders
30/24 Calorie Row
15 Goblet Single KB Box alt Step Ups (24/20, 24/16kg)
15/12 Calorie Ski
Performance:
A. 3 rounds for time:
90 Double Unders
30/24 Calorie Row
15 Hanging DB Box alt Step Ups (24/20, 22.5/15kg)
15/12 Calorie Ski
Competitors Class:
A. Max Unbroken Toes to Bar
Continue on to get as many as possible in 2 minutes.
Compare to 4/4/23
B. Rope Climb Pull Practice: (OT90)
Accumulate 5 attempts - Running/Jumping as high as you can on the rope, performing 1 pull with the goal of reaching as high as you can up the rope in 1 clamp/pull
+
Accumulate 5-8 Rope Climbs: (In 5 minutes)
practicing footwork that allows fast/efficient descent - fireman pole slide or lowering to squat & dropping off rope
C. #tttTD
100 Burpee Squat Box Jumps
[10 min time cap]
*Standard: Athlete drops chest to the floor and gets back to feet.
They must stand tall at the top of the burpee with hips/knees
extended, then go into a full squat, and then jump on the box. Rep is
counted then they get on top of the box. Can step down if needed.
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