A) 4 Rounds of:
Rest 30 seconds
Ab Mat Sit-Up
100m Run after every round of sit-ups
Paused Front Squats
6 sets x 5 reps
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Don’t relax into the bottom of the squat, but maintain tension throughout the complete range of motion. (compare to 12/26)
4 Rounds for Time:
20 Walking Lunges, with an empty bar
20 Chest-to-Bar Pull-Ups
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Lunges: should not take you more than 90 seconds. Scale load accordingly.
Chest-to-Bar: you should be able to complete each round in no more than 90 seconds. Scale repetitions accordingly. Scale movement to jumping chest-to-bar pull-ups or kipping pull-ups.
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