Competition group
Work up the following ladder for 7 minutes
3 C&J 135/115/95
3 T2B
6 C&J 135/115/95
6 T2B
9 C&J 135/115/95
9 T2B
….and so on
Level 2
Strength
3 sets
DB thrusters x 6
Single leg bridge hold x 30 seconds
For time
30 wall balls 20/14
30 KB swings 24/16
400 m run
30 pull ups (15 for ladies)
30 box jumps 24/20
Level 1
Strength
3 sets
DB thrusters x 6
Single leg bridge hold x 30 seconds
For time
30 wall balls 14/10
30 KB swings 16/12
400 m run
15 banded pull ups
30 step ups 24/20
