5 Minute Jump Rope
Burgner warm up
Hope For Kenya/ 12 Minute AMRAP:
50 Air Squats
1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
30 Handstand push-ups (regionals standard)
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)