WARMUP
2 rds
200m jog
10 air squats
10 walking lunge twists
10 walking high kicks
200m jog
10 air squats
10 walking lunge twists
10 walking high kicks
Back Squat For 1 Rep Max
50% x 3
55% x 3
60% x 3
55% x 3
60% x 3
70% x 2
75% x 2
80% x 2
85% x 1
90 % x 1
max x 1 and Record
WLC Benchmark
3RDS
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest
WcG Tabata Gymnastics
5 rounds EA.
20/10 [20 sec of work / 10 sec of rest] Hand Stand Hold or walk
alternating plank holds [front, side (l&r)
20/10 [20 sec of work / 10 sec of rest] Hand Stand Hold or walk
alternating plank holds [front, side (l&r)
