Week 2 (Phase.. GET READY FOR THE OPEN)
A1. 3x max (-2) STRICT pull-up (rest 1 min)
A2. 3x 10 Bent over barbell rows (rest 1 min)
A3. 3x 10 Deadlift at MOD weight all TnG (rest 2 min)
**REMINDER... A1,A2,A3...all done in a row one after another not all of A1 than all of A2 etc..
B. 7 min AMRAP @ HIGH AEROBIC EFFORT
10 S2OH 115/75
15 Box jumps @ 24/20
20 HPC @ 115/75
-Rest 3 min-
7 min AMRAP @ HIGH AEROBIC EFFORT
10 C2B pull-ups
20 Sit-ups
30 KBS @ 53/35
-Rest 3 min-
7 min AMRAP @ HIGH AEROBI EFFORT
Burpee to a bar aprox 6 inches above
*For burpees goal is 100 for guys and 85 for girls. For each rep under these numbers we have a punishment... the coach at that class knows it and will let you know.
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