08/25/16

24
Aug

08/25/16

Skill

Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents or 8 L- sit towel pull ups
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Metcon

Life & Fitness
Complete as many rounds and reps as possible in 15 minutes of: Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)

Accessory

4 part ab series with medball x 10 reps then
arch rocks 3 x 10 reps

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