A) 4 Rounds of:
Rest 30 seconds
100m Run, after every round of sit-ups.
3 sets x 3 reps
Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 8/23)
Front Squats: bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat. (Compare to 8/23)
20 Minute AMRAP:
10 GHD Sit-Ups
10 Dumbbell Thrusters
GHD Sit-Ups: if athletes do not have access to a GHD machine, scale to Toes-to-Bar.
Dumbbell Thrusters: athletes should be able to complete each round of 10 repetitions in 2 or fewer sets. Scale load as needed.
Trackback from your site.