At the 0:00:
A) 15mins to work on 1-2 skills or weaknesses:
-Handstands
-Pull-ups
-Toes to bars
-Pistols
-Skipping
-Oly lifts
On the 20min:
B) 5 x 3min rounds – reps:
Run 400m
Max reps, turkish sit-ups, 1 x 20kg (1 x 12.5kg) dumbbell
Rest precisely 1min between rounds.
Rx’d+ = 22.5kg (15kg) DB
Masters 50yrs+/ Teens = 17.5kg (10kg) DB
Masters 60yrs+ = Run 200m/ 12.5kg (5kg) DB
Post skill option, total reps and options to comments.
