ROOKIE
A.
Kettle bell Deadlift
5-5-5-5-5
Rest 2 min
B.
Diamond Push Ups
20-20
Rest 4 min
C.
In 4 min:
2 Rounds of:
10 Ring Rows
10 Push Press
If successful in the next 4 min:
2 Rounds of:
12 Ring Rows
12 Push Press
Continue adding 4 min and 2 reps to each movement in the couplet until the work can no longer be completed within the allocated time.
INTERMEDIATE
A.
Deadlift
5-5-5-5
Loading 75%
Rest 3 min
B.
Good mornings
10-10-10-10
Rest 2 min
C.
Sphinx Push Ups
20-20
Rest 4 min
D.
In 4 min:
2 Rounds of:
10 Pull Ups
10 Push Press 40/25kg
If successful in the next 4 min:
2 Rounds of:
12 Pull Ups
12 Push Press 40/25kg
Continue adding 4 min and 2 reps to each movement in the couplet until the work can no longer be completed within the allocated time.
COMPETITOR
No class for this level today / Pas de cours pour ce niveau aujourd’hui.