ROOKIE
A.
5 Rounds for time:
Run 400m
16 Walking Lunges
16 Single Arm DB Overhead Squats(8 each arm)
16 Single Arm DB Push Press (8 each arm)
INTERMEDIATE
A.
7 Rounds for time:
Run 400m
16 Walking Lunges
16 Single Arm DB Overhead Squats 20/15kg (8 each arm)
16 Single Arm DB Push Press 20/15kg (8 each arm)
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Visualisation, mindset, internal dialogue and posture discussion.
B.
Wide Grip Floor Press
5-5-5-5-5
Rest 2 min
C.
AMRAP 5 min:
5 Calorie Airdyne
5 Handstand Push Ups
5 Toes to Bar
D.
AMRAP 5 min:
5 Calories Row
5 Ring Dips
5 Knees to Elbows
E.
4 Rounds for time:
4 Clean and Jerks 80/60kg
4 Muscle Ups
F.
Banded Side Bends