Friday, December 28, 2018


3 Rounds:
1a) :20 L-Sit Hold
1b) 25 Straight Leg Med Ball Sit Ups

"Add On"
For Time:
3 Rounds of:
21 DB Deadlifts (50/35)
30/21 Cal Row
REST 3:00
Then 2 Rounds of:
16 DB Lunges
12 Toes to Bar
REST 2:00
Then Complete:
100 Double Unders
50 DB Squats (Open Standards)

*Score is total time minus 5:00

A Tip For Today
With rest scheduled, each couplet deserves your full intensity.  Intensity is where we see physical changes.  Not only does the intensity help with improved cardio, power, speed, etc. it is also a more effective way of building muscle mass and burning body fat.  Long, slow, low intensity actually works in the opposite way as high intensity.