A note on determination. If you practice determination in your training, your coach will be more than happy to support you to reach your goals. Yes, it is the coach's job to push you but make sure you are in control of the reins! For instance, Joan is determined to get her kick-up into a handstand and she has taken that on as her goal by Christmas. Knowing this is her goal, the Flux coaches are working to help her make that unassisted kick-up a reality.
I encourage all of you to let your coaches know what you are working towards.
4 reps x 2 sets; rest 1 min.
If your arm bends go down in weight.
B. Arms only rope climbs x 2 reps x 4 sets; rest 3 min.
Intermediate: AMRAP wide grip pull-ups (really wide) or AMRAP regular PLU or Chin-ups x 4 sets; rest 2 min.
Beginner: 1 concentric rep x 5 sets; rest 1 min.
If you are doing the wide grip pull-ups make them challenging!
C. On a 5 min clock:
Row 1000 meters
Do as many burpees as possible in the remaining time.