Friday, January 8, 2021

Performance

5×3 (1+1/4) Back Squats, every 90sec

AMRAP in 15min of:
5 Bar Muscle-Ups
10 Box Jumps, 24/20″
15 GHD Sit-Ups

Intermediate

5×3 (1+1/4) Back Squats, every 90sec

AMRAP in 15min of:
5 Strict Pull-ups
10 Box Jumps, 20/16″
15 GHD Sit-Ups, parallel

Fitness

Every 90 sec for 5 sets:
5 Back Squats
30 sec Wall Sit Hold

AMRAP in 15 min of:
5 Jumping Pull-ups
10 Box Step-ups, 20/16″
15 Sit-ups