Fitness
For load:
Bulgarian Split Squat 10-8-6-4
(make consistent increases)
AMRAP 20:00
:30 Handstand Hold
:30 Squat Hold
:30 L-sit Hold
:30 Chin Over Bar Hold
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Competitor
No Measure:
45-30-15
Calorie Air Runner
Calorie Ski Erg
Calorie Assault Bike
For load & reps:
Every 1:00 for 10:00
Odd min: 2 Weighted Pull-up
Even min: Bar Muscle-up
(choose reps and load prior to start. unbroken)
AMRAP 20:00
:30 Handstand Hold
:30 Squat Hold
:30 L-sit Hold
:30 Chin Over Bar Hold
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Weightlifting
Pause Jerk (:02 in dip)
70% 2×3
75% 2×3
Pause Power Clean (:02 AK)
70% 2×3
75% 2×3
Bench Press 10-8-6-4
(make consistent increases)
Weighted Dip 10-8-6-4
(make consistent increases)
Triceps Extension 12-10-8-6
(make consistent increases)
“Truth is the ultimate power. When the truth comes around, all the lies have to run and hide.”
~Ice Cube
