100814

100814
Strength:
Back Squat
5 reps every 2 mins x 5 rounds
– the aim is to increase each set, so the final set is a 5 rep max attempt
 
Met-Con
3×3 min amraps – each scored separately for total reps
3 min amrap:
3 kb squts
3 buprees
-rest 2 mins-
3 min amrap:
6 kb squats
6 burpees
-rest 2 mins-
3 min amrap
9 kb squats
9 burpees
 
Assistance
In 3 minutes:
Accumulate as much time as possible in an L-sit hold
Scales (from low to high)
Dead hang hold in ‘hollow’ position
Hanging or parallettes with knees raised
Hanging or parallettes with legs straight  

 

We hope you have a great workout. If you are doing the workout outside of an InnerFight class be sure to post your results in the comments section.

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