Core Prep - A: 3x 20 starfish (like a v-up but just one hand at a time to opposite foot)
40 plank shoulder taps
Back squats
1x10 at 50%
1x10 at 55%
2x8 at 60%
Bench Press
1x10 at 50%
1x10 at 55%
2x8 at 60%
Core Prep - A: 3x 20 starfish (like a v-up but just one hand at a time to opposite foot)
40 plank shoulder taps
Back squats
1x10 at 50%
1x10 at 55%
2x8 at 60%
Bench Press
1x10 at 50%
1x10 at 55%
2x8 at 60%
Clock starts at 0:00 and you must complete each task within the allocated time.
Score is time to finish each task. If you do not finish, stop, record missed reps and continue onto the next part.
Part A: 0:00 - 7:00
4 rounds of
12 DB Front squats 50/35
9 HSPU
Part B: 7:00- 14:00
4 rounds
12 DB Push press 50/35
9 BBJO at 24"/20"
Part C: 14:00 - 21:00
3 rounds of
15 DB Front squats 50/35
12 HSPU
15 DB Push press 50/35
12 BBJO at 24"/20"