CF LEMAN VICH
ROOKIE
A.
3 rounds for time:
10 Dips
10 Squat Cleans
20 Box Jumps
INTERMEDIATE
A.
Viking Hardcore (9min version)
3 Rounds of:
30s Plank
30s Superman
30s Side Plank (15s star)
30s Side Plank (15s star)
30s Hollow Hold
30s Max Sit Ups/Tuck Ups or V-Ups
(The full version is 5 Rounds or 15 minutes of AAAAABBBBBs)
B.
3 Rounds for time:
Run 800m
40 Knees to Elbows
40 KB Swings 24/16kg