Then, 2 Rounds:
10 Air Squats
10 Goodmornings (pvc)
30 Double Unders or 60 Single Unders
*Work up to a decently heavy single at 85% or more. Then, drop weight and hit a good set of 10 at a weight you want to go for! I would say try and be around 75% of what you hit for your single.
Enter the set of 10 then in Dropbox enter the days single
5 Rounds, 1 Minute per Station of:
Ab Mat Sit Ups
This is like Fight Gone Bad, by rotating immediately to the next station every minute. The clock does not stop or rest between stations. If you don’t have double unders, do single unders. Pick a weight on the deadlifts so you can hold consistent sets of 5 touch and go.
1 minute rest between rounds
On the whiteboard put your birth year and age.
If you already have a team in mind just put that too!!!
Check out the website for rules on ages