3.6.12

Beginners:

Focus for the week is on "Fight or Flight" reflexes. You will learn how to evade trouble and how to defend yourself if needed. Sorry, but you will not be a certified a$$-kicker after this week. I know, sad story. You will have a better understanding of what to do and better prepared in situations that present themselves to you as "threatening."

Skill
Learn BASIC parkour movements. (I cannot stress the BASIC enough).

Workout
3 Rounds for QUALITY:
18- Jumping Squats
  9- Dive Bombers
  3- Shoulder Rolls
  1- Quadrupedal Movement back to starting line

This is what people think of when they hear "parkour"....

...and this is what you will ACTUALLY be doing looks like...

Competitors:

Strength:
3x3 Dead Lift holding at 85% of your 1RM.

Skill:
Windshield Wipers

Workout:
6 Rounds For Time
11- Toes to Bar
  7- Uneven Lunges
  3- Front Squats