12 Min to find moderately heavy single
*This is NOT a 1RM. Leave 1-2 reps in the tank.
45sec DU, 15sec rest
45sec Air Squat, 15sec rest
45sec Push Up, 15sec rest
45sec V Up, 15sec rest
*Score is sum of lowest reps during any round for each movement. Ex’ 20 DUs + 15 Squats + 10 Push-ups + 15 V-ups = 60
A. 8 min to complete:
5×5 Negative Pull-Ups
B. Complete as many rounds and reps as possible in 3 minutes of:
9 Russian Kettlebell Swings (heavy/UB)
Rest 3 minutes between sets, and complete a total of 5 sets.
Congrats to Team Four Barrel for winning the 2016 Grand Champion trophy at the Louisville Dragon Boat Festival!
Great turnout at the Running Seminar on Sunday. If you didn’t grab a handout or weren’t able to attend, download a copy here.