WOD:
Advanced NFT
Weighted
Pull Ups 8, 7, 6, 3 x 3, 3 x 1
Weighted
Push Ups 8, 7, 6, 3 x 3, 3 x 1
Box
Jumps for Height 2 x 5, 3 x 3, 2 x 2
(Increase height as reps decrease) rest 2-3 min.
GHD
or Weighted Sit Ups 4 x 25
Beginner
NFT
50
Ring Rows (or Jumping Pull Ups)
50
Push Ups
50
Squats
50
Sit Ups
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