Wednesday, November 21, 2018


Rhymes with “PLAN” and is a lady benchmark………………….



A) Skill
6 Rounds
10 TTB + 6 Bar MU
(Scale to 10 Toes to Rings + 6 Ring Pull UPs)
Video on Hip Drive (

B) Skill Strength
5 Rounds
Max Rep Ring Dips
Rest 1 min between sets
(Scale to Matador Dips or push ups)

C) Strength
4 Rounds
Max Strict Pull Ups
(Use band if you don’t have at least 2 strict )
Video on banded Pull Ups ( No Kipping

D) Core
4 Sets
10 Hollow Arches
10 Weighted sit-ups

E) Metcon