Trainer Warm Up 15 Min.
Skill: TGU (15 Min.)
15 min. to work up to a true 1 RM left and right. Use odd objects like Barbells if needed.
then Conditioning. Back in the gym after indulging and resting it´s time to get ones heart rate up again…
“WOD” (15 Min.)
3 Rounds of
40 seconds work 20 sec. Rest.
Rotate through movements
- WallBalls 20/14lbs
- SDLHP 32/24//24/16kg KB
- Box Jumps 50cm all divisions.
- Push Press 42,5*/30*//30/20kg
- Row* for Cal.
*Competitors use axle bar, and Assault Bike Cal.
Score: Reps. and Cal. Super light weights =super fast movements! Make every Rep. Count!