A) 2 Rounds:
10 High Box Step-Ups
3 sets x 5 reps
1 set x 5 reps
Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set.
Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
Every 4 Minute for 4 rounds:
20 Wall Balls, 20#/14#
10 Strict Chin-Ups
Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.
Wall Balls: should be completed in 2 sets or less.
Strict Chin Ups: scale repetitions to have at least 30 seconds of rest each round. If unable to perform strict chin-ups, scale to strict 10 ring rows!
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