ROOKIE
A.
Shoulder Press
6-6-6-6
Rest 3 min
B.
5 Rounds for max reps:
Push Ups
Supine Ring Rows
C.
Row 500m TT
INTERMEDIATE
A.
Shoulder Press
6-6-6
Rest 4 min
Loading 80%
B.
5 Rounds for max reps:
Strict Push Ups
Pull Ups
*If possible you could sub bodyweight bench press for the push ups and do the benchmark ‘Lynne’ here.
C.
Row 500m TT
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
Starting this week we will work through a battery of tests to figure out where we are and then where the program will take us.
Each of you will be doing different tests to complete the picture based on your missing results in beyondthewhiteboard.
Please check your individual profiles to see what domains need to be tested.