In preparation for the upcoming 300 test there are a few exercises to practice. L-sit pull ups and 60 kg deadlifts. L-sit pullups with stregthen the regular pullups.
Warmup
1 round KBBCC with 12.5kg DB
L-sit Pullups - 3 * 5 reps
L-sit Pullups - 3 * 5 reps
"Don't die on me"
2 rounds for time of:
10kg Wall Ball, 30 reps
Pull Up, 30 reps
60kg Deadlift, 30 reps
Plyro - Push Up, 30 reps
10kg Ball Slam, 30 reps
2 rounds for time of:
10kg Wall Ball, 30 reps
Pull Up, 30 reps
60kg Deadlift, 30 reps
Plyro - Push Up, 30 reps
10kg Ball Slam, 30 reps
1 comment:
Cabana:
First round i completed in 9 minutes, only managed to complete 10 full pull ups thereafter i did cheat pull ups.
Second round was completed in 9 minutes again with cheat pull ups.
Medicine ball was 8kg, no 10kg balls avaliable. get stuck in there boy's, what's next.
Post a Comment