ROOKIE
A.
Tabata Air Bike
C.
Tabata Sit Ups
D.
Tabata Air Squats
E.
800m Run TT
INTERMEDIATE
A.
5 Rounds not for time:
10 Hip Extensions
10 GHD Sit Ups
B.
Tabata Air Bike
C.
Tabata Sit Ups
D.
Tabata Air Squats
E.
800m Run TT
(Session Goal:
A. Midline stabilisation = ABS!
B. 73/54 cal
C. 10 sit ups every 20sec interval
D. 18 Squats every 20s
E. Sub 3min)
COMPETITOR
A.
3 Rounds for time:
21 Wall Ball 20/14lb to 10/9ft
15 Toes to Bar
9 Power Snatch 50/30kg
B.
For Time:
60/40 Strict Pull Ups
(Every time you break, run 400 Meters)