FNT Challenge: Accumulate 2 minutes hanging from a pull up bar.
Essentials:
15min EMOM
1.Opposite Arm Opposite Foot Front Rack Kettlebell Step Up x 10 reps right
2.Opposite Arm Opposite Foot Front Rack Kettlebell Step Up x 10 reps Left
3.Shoulder Press x 5 reps build in weight
or ADAPT
B.
3 Rounds For Time:
V-Ups x 21
Thruster 15 reps
Fitness:
15min EMOM
1.Opposite Arm Opposite Foot Front Rack Kettlebell Step Up x 10 reps right
2.Opposite Arm Opposite Foot Front Rack Kettlebell Step Up x 10 reps Left
3.Split Jerk x 2 reps (light load 65% or under)
or ADAPT
B.
3 Rounds For Time:
Toes to Bar x 21
Thruster 15 reps 115/75
Performance:
15min EMOM
1.Opposite Arm Opposite Foot Front Rack Kettlebell Step Up x 10 reps right
2.Opposite Arm Opposite Foot Front Rack Kettlebell Step Up x 10 reps Left
3.Pausing Split Jerk x 1 reps Build Up to 65% (Pause 3sec in dip and 3sec in Split)
B.
3 Rounds For Time:
Toes to Bar x 21
Thruster 15 reps 135/95
Competitor Session 2:
A.
10min EMOM
1. Right Arm Overhead Carry x 100ft
2. Left Arm Overhead Carry x 100ft
B.
15min EMOM
1. Dumbbell Push Press x 15 reps
2. Airdyne x 1min
3. GHD Sit Up x 12 reps