0530 and 0600 Class
RFESS
ADV (3-3-3-2-2-2) INT (3-3-3-2-2) BEG (3-3-3)
Then...
TABATA (8min):
Box Jumps 24/20 (2min),
AB Mat Sit Ups (2min),
Air Squats (2 min),
Pull ups (2 min)
Open Gym
XFL WOD:
30 Lunge Steps
10 Situps
25 Lunge Steps
15 Situps
20 Lunge Steps
20 Situps
15 Lunge Steps
25 Situps
10 Lunge Steps
30 Situps
The guidance on the situps is loose. Given this I propose we do ABMAT situps - we may not win but at least we can look each other in the eye.
Then: Rest 10 minutes
For Max Load:
Deadlift
1-1-1-1-1
Rest a minimum of 2 minutes and a maximum of 7 minutes between each set/rep. Every rep must be within 85% of your max to count.
