The One and ONLY Island Box!
Fitness
A. 5×5 Strict Press
B. 15 EMOM
Even 5 Deadlift
5 Bar over Burpees
Odd 5 Pushpress
10 Bar over hops
Pick a weight that will be HEAVY 5 rep Push Press
Core
4 rds of
25 Flutterkicks (2ct)
25 Bicycles (2ct)
Competition
A1. Deadlift Cluster 1.1 x 5 Start at 75% rest 1:30
A2. Kipping Deficit HSPU 20X0 3-5 reps x 5 sets rest 1:30
B1. Back Squats 20X1 6-8 reps x 5 set Start at 60% 2:00 rest
B2. Strict Wide Grip weighted Pronate Pullup Cluster
1.1.1.1 x 5 sets 2:00 rest
Fitness
Gritter #
Anne 85
Ava 55
Bill 135
Bre 85
Bryan 95
Carew 115
Charlie S. 155
Cole 135/70
David 135
Ewell 95
Haley 35
Jeff 95
Jenny 85
Katie 65
Laura 75
Logan 95
Millie 75/65
Paul 95
Ryan 115
Scott 115
Seth 135
Shawn 135