Live Feed Link (All classes)
Video from Live Feed
3 min row (1st easy, 2nd Mod, 3rd hard)
Pec Stretch w/band or PVC, Down Dog to Up Dog – 1 minute, Couch Stretch – 1 minute per leg.
AMWUP 5 – 10 Banded Bent Over Rows, 5 Pushups/Negatives, 100m Run
3 Rounds of 10 Dracula Situps, 20 Shoulder Taps, 40 Flutter Kicks.
Rest 90 seconds between
3 RFT of 500/400 m Row, Max Pushups.
(Using plates and abmats or deficit for RX, any pause longer than 3 seconds ends pushups for that round)
Scale pushups to a level that allows at least 10-15 pushups in Round 1.
Try to maximize your pushups each round, Row should be around 90% max effort and right into pushups. Score is total pushups