Saturday, April 25

Single Session - 11:15am Skulls

1. Back Squat:
8 @ 55%
8 @ 60%
8 @ 65%
8 @ 70%

2.  Masters Qual Event 1:
AmRap 5:
5 MU
10 Cleans (155/105)

3. With a Team of 3 or 4 complete:
10 Rounds for Max Cals/Reps:
30s Max AirDyne
30s Max Push Press (75/55)
30s Max Burpee Box Jumps
30s Rest

*Keep the AD counting up, and add your  PP/BBJ together each round - so your team will have numbers like this:
390cals
142 reps (athlete a) + 110 reps (athlete b) + 100 reps (athlete c)


4. Strength/Cardio complete:
GHD Complex:
Break as needed to complete:
70 Glute Ham Raises
70 GHD Sit-Ups
70 Back Extensions

5. Gymnastics complete:
5 x Max Sets MU - Rest 90s between efforts.

If no muscle-Ups complete:
5 x Max Sets Ring-Row at decline
5 x Max Sets Ring-Dips
Rest 60s Between efforts. (Do not rest between the exercises)