ROOKIE
A.
For time:
Run, 1 mi
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 1 mi.
INTERMEDIATE
A.
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
(Session Goal:
A. 46min or less)
COMPETITOR
A.
Split Jerk 1RM (work up to a heavy single)
B1.
Behind the neck shoulder press
3-3-3-3
Rest 1min
B2.
Typewriter Pull Ups
10-10-10-10
Rest 2min
D.
For time:
30 Calorie Row
30 Calorie Air Bike
30 Calorie Ski Erg
(Rest 6min or more)
E.
For time:
20 Calorie Row
20 Calorie Air Bike
20 Calorie Ski Erg
(Rest 4 min or more)
F.
3 Rounds For time:
10 Calorie Row
10 Calorie Air Bike
10 Calorie Ski Erg