Fitness

Auf Zeit:

40 Air Squats

20 Ring Row

40 Box Step Ups

20 Double Unders / 40 Single Unders

40 Sit Ups

20 Hanging Leg Raise

40 MedBall (Squat) Cleans #9/6kg

20 Hand-Release Push Ups

15 strict paused row (2s)

–

Performance

Auf Zeit:

40 Step Back Lunges

20 Pull Ups

40 Box Jumps

20 Double Unders

40 Sit Ups

20 Knees-to-Elbow

40 MedBall Squat Cleans #9/6kg

20 Hand-Release Push Ups

15 Strict Deadhang Pull Ups

–

Competition

Auf Zeit:

50 Step Back Lunges

25 C2B Pull Ups

50 Box Jumps

25 Triple Unders

50 Sit Ups

25 Knees-to-Elbow

50 MedBall Squat Cleans #12/9kg

25 Ring Dips

5 Rope Climbs

–

TIME CAP: 25 Min