Fitness:
1. Back Lever 4 x 10 sec holds
2. For Time:
Walking Lunge 100ft
18 Pull-ups
Walking Lunge 100ft
15 Pull-ups
Walking Lunge 100ft
12 Pull-ups
Walking Lunge 100ft
9 Pull-ups
*Scaled Options: Walking Lunges (50ft) each time - Pull up 15,12,9,6 (NO BANDS - ring rows to scale)
Performance:
1. Back Lever 4 x 10 sec holds
2. For Time:
Same as Fitness except - 75ft of weighted walking lunges each round (45/25)
-Make sure on your lunges that you knee DOES NOT travel in front of your foot. If that means you have to slow down to perform a perfect lunge then do so. Do Not compromise form for time. -