WORK CAPACITY
WARM UP: 3 Rounds of
Mobility Complex
Instep Stretch
1) 10,9,8,7,6,5,4,3,2,1 reps of
Pull Ups
KB/DB Swings 32kg
1,2,3,4,5,6,7,8,9,10 reps of
Burpess
Sit Ups w/ 45lb plate extended overhead
2) 4 Rounds of
10x Slasher to Halo
30sec Supreman holds
10x Side Plank extentions (10/10)
So... the first set should look like 10 pullups, 10 KB Swings, 1 Burpee, 1 Sit Up...the second round should be 9 Pull Ups, 9 Kb Swings, 2 Burpees, 2 Sit ups, etc... The first two exercises are going down and the last two are going up.
