Trainer Warmup 10 Min.
Skill: Seated Press (on Bench) 20 Min.
Competition: 1a: 5-5-3-3-3 across 1b: complete max reps. HSPU immediately after each set.
Fitness: 1a: 10-8-6-6 across 1b: complete 30 sec. HS HOLD or most difficult progression after each set. (HS HOLD>Wall Walk Hold>Blank Hold)
then
Competition:
3 Rounds for time: Time Cap (20 Min.)
*Run 400m
21 SDLHP 42,5/30kg
12 S2OH 42,5/30kg
*Workout starts with a 50 DUBS BUY IN and ends with a 50 DUBS CA$HOUT
Score: TIME
Fitness:
3 Rounds for time: Time Cap (20 Min.)
*Run 400m
21 SDLHP 30/20kg scale as needed
12 S2OH 30/20kg scale as needed
*Workout starts with a 50 DUBS/100Singles BUY IN and ends with a 50 DUBS/100 Singles CA$HOUT
In case you need arguments why to eat fish…?