ALL CLASSES
Running or Rowing Annie
50-40-30-20-10
Double Unders
Sit-ups
*Run 200m or Row 250m after each set
Pull-up Work
Level 1 – Working towards getting a strict pull-up
3×10 Band assisted strict pull-up
then alternate between 3×10 Barbell Curls and 3×10 Dips
Last set should be done to failure.
Level 2 – Have strict pull-ups
3×5 Weighted pull-ups increasing weight
then alternate between 3×10 Barbell Curls and 3×10 Dips
Last set should be done to failure.
