Saturday 11/03/2023

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle. -Christian D. Larson”

FitneSS

Saturday

11/03/2023

A.

EMOM x 12min

M1: Hollow Hold x 20sec

M2: Arch Hold with PVC x 20sec

M3: Arch to Hollow swing on pull ups bar x 20sec

M4: Kipping Pull ups x 20sec

B.

Row 20/15 calories

30 Box Step-Ups

Single Unders x 1min

Bike 20/15 calories

Farmers Walk 30m

Single Unders x 1min

Row 20/15 calories

Passive Bar Hang for 30 seconds

Single Unders x 1min

Bike 20/15 calories

Back to Wall Handstand Hold for 30 seconds

Single Unders x 1min

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QuarterFinal

Saturday

11/03/2023

A.

Weighted Ring Dip

2 sets of 3 reps

-rest 2min-

B.

Kipping Deficit Handstand push-ups 15/10cm

*1 AMRAP set

C.

Every 90 seconds for 4:30 (3 rounds):

4 Turkish Get-Ups @heavy

30-50 Jump Rope Variations *harder version each set

D.

For Time:

30 Goblet Squats @32/24kg

Handstand Walk 15m

30 Dual Dumbbell Front Squats @22.5/15kg

Handstand Walk 30m

Ε.

For Time

75 GHD Sit-ups

50 Pistol Squats

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