FRIDAY 09/04/21

Apr 9

Main Part

A.
Interval A
For Time
50 Sit-ups OR advanced: Ghd sit-ups
25 Pull ups OR scaled: TRX pull ups OR advanced: Rope Climbs x 5 *Tips
50 Walking lunges @bodyweight OR advanced: Pistol squat *tips
Rest 1min

Interval B
For Time
40 Sit-ups
20 Pull ups
40 Walking lunges @bodyweight
Rest 1min

Interval C
For Time
30 Sit-ups
15 Pull ups
30 Walking lunges @bodyweight
Rest 1min

Interval D
For Time
20 Sit-ups
10 Pull ups
20 Walking lunges @bodyweight
Rest 1min

Interval E
For Time
10 Sit-ups
5 Pull ups
10 Walking lunges @bodyweight
Rest 1min

Session 2

3 Rounds
For Time

3 rounds of
10 strict handstand push-ups OR push ups
10 dumbbell hang power cleans @22,5/15kg
50 double-unders OR Plate jumps
Rest 1 min.,

then:
3 rounds of
10 kipping handstand push-ups OR push ups
10 dumbbell shoulder-to-overheads @22,5/15kg
50 double-unders OR Plate jumps

*Session 2 must always be completed a few hours prior to or after the main session of the day to maintain the quality of your training high.