Happy St. George's day.
Saint George of Lydda is the patron saint of England (among many other places) and was a Roman soldier so it's a doubly apt greeting for us at SPQRFitness. Almost everyone knows the story of Geroge slaying the Dragon, at least in passing but most people couldn't even tell you when St. George's day is, let alone celebrate the day.
In honour of St. George's day, it's Red and White apparel day at SPQR Fitness so make sure you "fly the flag" when you work out today.
Buy in: 200 single under skipping
Strength
Centurion/Aqualifer ONLY: Press 5, 4, 3, 2, 1, 1
Work up to your 1 rep max for press while maintaining good form
Optio/Legionary: Press 5x3
Post results to comments or your FK.UK log.
Conditioning
5 rounds for time of
Max Ring Push-ups
Max Pull-Ups
Scale ring height as required and use bands/jumping pull-ups if required.
Advanced levels use raised feet on the ring push-ups to increase the intensity.
Post time and reps for each exercise to comments or your FK.UK log.
Cash Out
10 double Under skipping
Vires et Honestas
Red and white apparel?
ReplyDeleteThink I might be able to manage that ;-)