8x 20 secs on - 10 secs rest.
Take 1 min rest after each section.
Record your reps for each exercise.
Total up for a score.
Section 1 - Alt Leg Lunges
1 min rest
Section 2 - Push ups
1 min rest
Section 3 - Air Squats
1 min Rest
Section 4 - Sit ups
1 min rest
Section 5 - Burpees
Weighted Version (DB/KB)
KB or DB Swing
Push ups
SA Push Press (Change arm each set)
Weighted Sit ups (KB/DB/Disc or MB
Burpees
Take 1 min rest between each exercise
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca