Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: 21-15-9
2. Review: movement standards and warm-up with several reps for each. (10 min)
LIII: as rx'd. For the board, no cutoff.
AMRAP 6 Pull-ups (If you get to 100 before time is up, move on to...)
AMRAP 5 Push-ups (If you get to 100, move on to...)
AMRAP 4 Sit-ups (If you get to 100, move on to...)
AMRAP 3 Squats (If you get to 100, stop)
⚠️BE SMART ABOUT THIS. Most trainees will not need anything like 100 reps to get the most out of this workout. Try to select a Pull to Object exercise that will allow you to get something like 50-60 reps in the allotted time. If you complete all 400 reps <18:00, record your time. Otherwise put pull-ups/push-ups/sit-ups/squats on the board.
LI: 3 x 10 pull-ups or ring rows, 3 x 10 push-ups, 3 x 10 sit-ups, 3 x 10 squats. Rest 30-60 seconds between sets.