Tuesday 29, May 2018

Third and final week of assessment and we have BENCHMARKS!!!

Warm up
4x
100 single jumps
2 rounds of Cindy
*one round Strict

Ready
5x
30 sec on Front rack bar bell hold
30 sec off
115% of max FS
***No belt
Then Super Set
3x
12 weighted back extensions
12 KB OHS sit-ups

Assessment
Run 400m

3x 400m run - AS FAST AS POSSIBLE
Rest 3 minutes between
Log fastest time

Metcon
"Annie"
50/40/30/20/10 rep rounds for time:
Double-unders
Situps