BENCH MARK MAKE UP DAY
or
Essentials:
A.
3 Sets
V-Up + Knee Up x 5 reps
On the 3min Marks
*V-Up+K Up=1 rep
B.
For Time:
Row x 1000 meters
Russian Kettlebell Swing x 50 reps
Burpee x 30 reps
Fitness:
A.
3 Sets
Toes to bar + Knees to Elbows x 5 reps
On the 3min Marks
*T2B+K2E=1 rep
B.
For Time:
Row x 1000 meters
Hang Power Clean x 50 reps 145/100
Burpee Box Jump Overs x 30 reps 24/20
Performance:
A.
3 Sets
L-Sit to Straddle Press x 5-7 reps
on the 3min Marks
B.
For Time:
Row x 1000 meters
Hang Power Clean x 50 reps 185/125
Burpee Box Jump Overs x 30 reps 30/24
+
Competitor Session 2:
In as Least amount of sets as possible:
Strict Deficit Parallette HSPU x 20 reps (65%)