Functional Body Building + Short Aerobic Power
Today's Context
A. Bench/Reverse Fly/L-Sit
Bench/Reverse Fly/L-Sit
Every 1.30 mins x 5 sets of : (23 mins)
1. Bench Press x 8-10 reps @ 21X1
Increase weight if possible.
2. Bent-Over Dumbbell/Small Plates Reverse Flies x 12-15 reps @2111
Stay Light.
3. Hanging L-Sit Tuck to Extension x 6 reps @ 1212
Scoring: Not Scored
B. Run/Pull Ups
Run/Pull Ups
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 400m Run – Fast (ish)
Station 2 – 12-15 Strict Pull-Ups
Station 3 – Plank holdScoring: Not Scored