Growth & Development

A. 4 rounds    ** 80,85,90,95%

250m Row

8 burpee

20 alternating lunges

8 burpee

20 single under

250m row

+ 4:00 rest between sets

 

Performance

A. Overhead Squat  Every :90 seconds  3 reps  @ 80% of our previous 2RM  x 12 sets

B. 3 Rounds

8/6 pull-ups

10 hspu/ 5 wall walks ( if you can hand stand walk sub 60ft walk )

30 double under

+ right into

3 rounds

10 alternating pistols

1 legless rope climb + 1 ropeclimb ( if you cannot perform legless sub 2 rope climbs)

10 toe to bar

 

 

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