Tuesday December 29, 2015

(Test Day Tuesday – repeat in 6 weeks, Feb 9, 2016)

Warm Up

Jog 400m

As a class:

3 sets, 10 reps

PVC Pass Thru

Kip Swing




20 seconds of work, 10 seconds of rest (8 rounds = 4 minutes)

Pull Ups

Push Ups


Air Squats


*Pick your scale and stick with it for all 8 rounds (Don’t start with pulls ups then switch to ring rows, don’t start with regular push-ups then go to the knee.)


Be sure to write down your rep for each 20 seconds of work. This is 16 minutes work total, so you can complete this in two heats and count reps for each other.

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