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Cara M. in power!

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats. Accrue one minute of L-sit in three 20 second efforts. (10 min)

2. “Leon Spinks beats Muhammad Ali”

In teams of three:

AMRAP 5

  • Run 15 x 10m
  • Row 20 cal
  • Rest

AMRAP 5

  • 15 Sit-ups
  • 20 Box jumps 20/12”
  • Rest

AMRAP 5

  • 15 Kettlebell swings
  • 20 Double-unders
  • Rest

AMRAP 5

  • 15 Push-ups
  • 20 Walking lunges (10/leg)
  • Rest

Athletes rotate when all have completed assigned work. Score is total reps scored by all three athletes.

LIII: as rx’d, w/ GHD sit-ups

LII: as rx’d. Flat-foot sit-ups, no dumbbells.  If your double-unders are still developing, practice for 45 seconds each round

LI: scale exercises as appropriate. During each 5 minute work period, do three rounds of ten reps of the assigned couplet. Finish early? Extra rest for you!

Have fun!