Fitness
For load:
Floor Press 12-10-8-6
(make consistent increases)
For time:
75 Air Squat
50 Pull-up
20 Ring Dip
50 Air Squat
35 Pull-up
15 Ring Dip
25 Air Squat
20 Pull-up
10 Ring Dip
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Competitor
For time:
500m Row
50 Double unders
400m Row
40 Double unders
300m Row
30 Double unders
200m Row
20 Double unders
100m Row
10 Double unders
Push Press + Pause Jerk (:02 in dip) + Jerk
Build to a heavy set of 2+2+2
For time:
75 Air Squat
50 Pull-up
20 Ring Dip
50 Air Squat
35 Pull-up
15 Ring Dip
25 Air Squat
20 Pull-up
10 Ring Dip
“The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty.”
~Winston Churchill
