CLASS
“Sham”
7 rounds of:
11 body-weight deadlifts
100-meter sprint
Rest 2mins, exactly then..
10 Ring Dips
20 T2B
30 BOBs
40 sit ups
30 BOBs
20 T2B
10 Ring Dips
35min Time Cap
EXTRAS
Speed back squats
10 sets of 3 reps
* Focus on going slow down and exploding on the upward phase.
* Use 50% of 1 rep max.
* Rest 60-90 sec between sets.
