Welcome back Chris!
FITNESS
A. Four sets of:
Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
Push-Ups x 10 reps
100 Meter Run
AIM
A. Five sets of:
Shoulder Press x 3 reps
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps
SPORT
A. Every minute, on the minute, for 6 minutes:
5 Strict Pull-Ups (ladies – 3 reps)
Strict Handstand Push-Ups x Max reps
B. Every minute, on the minute, for 6 minutes:
8 Pull-Ups (any style kip is fine)
Kipping Handstand Push-Ups x Max Reps
C. Every minute, on the minute, for 12 minutes:
Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean
Odd Minutes: Row 200 Meters
Phases A-C should take no more than 25 minutes – use no more than 1 transition minute between the phases.