Fitness:
A. 12 min OTM:
M1: 20 Hollow Rocks
M2: 20 Banded Face Pulls
M3: 20 Sec L-Hang / Tuck
M4: 10 Slider Leg Curls
B. 3 Rounds for time:
30 Abmat Sit Ups
10 Broad Jumps (2/1.5m)
300m Run
10 alt DB Snatch (22.5/15kg))
30/24 Bike Erg Calories
[20 min cap]
Performance:
A. See Fitness
B. 3 Rounds for time:
30 Abmat Sit Ups
10 Broad Jumps (2/1.5m)
300m Run
10 alt DB Snatch (40/30KG)
30/24 Echo Bike Calories
[20 min cap]
Competitors Class:
A. OTM x 12 minutes (3 rounds):
M1: 2 Rope Kip Swing W/ High Taps
M2: 4 Rope Clamp To Stands
M3: 1 Rope Climb with Legless Descent
M4: Rest
Intent:
Min 1: start with non-dominant hand first
Min 2: Focus on releasing both hands for reach
Min 3: Slow L-Sit Legless Descent
Min 4: Rest minute if needed
B. Pistol (2121 tempo)
2 sets of 6-8 reps per side
*Use a band or plate to get the required reps and tempo
C. #tttTD189
10 min AMRAP:
30 2x DB Deadlifts
4 x 8m KB Farmers Carry Shuttle
30 Chest to Bar Pull Ups
20 2x KB Deadlifts
8 x 8m KB Farmers Carry Shuttle
10 2x KB Deadlifts
12 x 8m KB Farmers Carry Shuttle
10 Chest to Bar Pull Ups
KB: (32/24kg)
*No grips or straps are to be used on KB work.
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