Please note that our internships do not run on set dates. For the most up to date information see the coaching internship page.
A) 4 rounds for quality:
10 weighted pushups-5 false grip ring pullups-20 second ring support hold
*Scale to 10 strict pushups unweighted or 10 strict pushups with hands on elevated box
*Scale ring pullups to banded strict pullups, or jumping pullups with a 3 second negative
B) 16 minute AMRAP:
Row 500m-15 burpees to a 6″ target-20 alternating db snatches (50/35lb)