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Sun 27th September





WARM-UP

  • 3-4 SETS (8:00 CAP)

  • 10 Alt. Samson Lunges

  • 10 Groiner w/ thoracic rotation

  • 10 Push-Up to Pike 10 Bootstrappers

SKILL

3 SETS FOR QUALITY

  • 3/3 DB or KB Turkish Get- Up/Down*

  • 20 Alt. Sit-Thrus

*Full Movement is to Standing Position and Back Down

(No Measure)


WORKOUT


ON A 6:00 RUNNING CLOCK*...

  • 40 Sit-Ups

  • 60 Wall Balls (20/14) *

*Both male and female are to a 10ft height

-Rest Remaining Time Until Start of Next Set-

ON A 6:00 RUNNING CLOCK*...

  • 40 Sit-Ups

  • 40 Burpees

-Rest Remaining Time Until Start of Next Set-


ON A 6:00 RUNNING CLOCK*...

  • 40 Sit-Ups

  • 60 Wall Balls

*Complete work in the Sets in any order or rep breakdown, athlete's choice.

(Score is for Time for Each Set)

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