A. 2 rounds for quality: (10 min cap)
5 ATG Slantboard Split Squats
10 Cossack Squats
15 Reverse Flys
30 sec Single Leg Glute Bridge (e side)
B. 4 Rounds, On the 4 minutes:
3 min AMREP
10 Thrusters (42.5/30kg)
300m Run
5 Thrusters (42.5/30kg)
Max Lateral Burpees
- 1 min rest between rounds -
*First set of Thrusters must be unbroken.
*Ensure you at least get the run done each time, if you don't - reduce the load.
Performance:
See Fitness
Competitors Class:
A. 11 mis for reps:
0 - 1 min: Max Muscle Ups
20/15 Cal Echo Bike
4 - 5 min: Max Muscle Ups
20/15 Cal Echo Bike
7 - 8 min: Max Bar Muscle Ups
20/15 Cal Echo Bike
10 - 11 min: Max Bar Muscle Ups
Compare to the 1/11/24
B. 3 rounds: 1:15 work / 4 min rest
15 sec Hard Echo Sprint, Max Burpee Box Jump over (30/24"") in the remaining time. Score is Cal + Burpees.
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