Intro:
A. 4x
10x KB swings
12 x box jumps
14 x push ups HAND RELEASE
B. 4mins Double Unders in every min 5 burpees
C.
5 rounds for time of:
5 x kipping pull ups
10 x burpees
15 KB SDLHP ( sumo deadlift high pull)
D. 4x (not for time)
25 knees to elbows
25 hollow rocks
Level 1:
A. 3sets x
20secs x Handstand hold chest on the wall
10x strict TTB
10x ring Dips /stationary (NO Bands)
B. 4 rounds for time of:
KB Push Press x 15 reps
Bar Facing Burpees x 15 reps
Rest 4 minutes then . . .
4 rounds for time of:
Pull-Ups x 20 reps
Box Jumps x 20 reps
C. 10/8/6/4/2 (NOT FOR TIME)
Strict pull ups
Push ups HR
D. Αν υπάρχει χρόνος!
100DU για χρόνο!!! Time cap 10mins
Level 2:
A. Climb the ladder :
1 strict pull up+ 1 hspu
2 strict pull ups + 2 hspu
3+3 etc until you fail
Time cap 10mins
B. For time:
50 swings @20-24/16kg
40 box jump
30 pull ups
20 OH lunges reverse @40/30kg
10 TTB unbroken
20 OH lunges reverse @40/30kg
30 pull ups
40 box jumps
50 swings
time cap 23mins
C. HANDSTAND HOLD (10mins)
