Trainer Warmup 15 Min.
6 Rounds of 30sec. L-SIT followed by 60 sec. of Rest. (9Min.)
Score: Time. Competition Athletes use Rings, set up a Box 18″ below the Rings. Try to keep Legs off the box through all Rounds.
Scale down to Boxes or Benches. Get your feet off the ground!
TABATA THE F$*K UP! (22 Min.)
Tabata=Shit gets real nasty real fast= 8 x 20 on 10 off
-Deadlift Comp.:100/70kg Fit:70/40kg
Rest 3 Min.
-STOH Comp.:42,5/30kg Fit:30/20kg any style is acceptable. press, push press, jerk.
Rest 2 Min.
– 20m Shuttle Run
Rest 1 Min.
– Rocky Push Ups over 20kg Plate
Score: Reps of each Movement. 1 Point for each 20 m Shuttle.
If class is packed, split crowd into equal groups. Rest Scheme remains the same no matter where athletes start.