Trainer Warmup 15 Min.

SKILL: L-SIT

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.