“The best way out is always through”
- Robert Frost

A history of gymnastics rings: http://www.gymmedia.com/ghent2001/
appa/rings/history_ri.htm


Powerclean, 10 reps
Row 500 meters
Powerclean, 7 reps
Row 500 meters
Powerclean, 5 reps
Row 500 meters
Powerclean, 3 reps


Notes:

!. Can you Powerclean at bodyweight and row sub 1:30 500's?

Find your best back squat at 5,3, and 1 reps

Find your best deadlift at 5,3, and 1 reps

Find your best bench-press at 5,3, and 1 reps

Submit your total weight lifted in all nine sets along with your bodyweight.

Rankings are based on total weight divided by body weight.


Jump rope for two minutes rest for one minute. Can you continue this for thirty minutes? This is just twenty minutes of cardiovascular exercise. Go for it!! If you have considerable jump rope experience, "double under" for two minutes rest for one. Anyone who can keep this up for thirty minutes is an extraordinary athlete.


REST

 












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