Endurance, Accessory & Gymnastics

Sunday




Endurance

A. For time: Run 800m AB 4km/3km Run 800m

*Rest 3 minutes*

B. For time: Run 800m Ski 1200m/1000m Run 800m



Accessory

1a. DB Single Leg Box Squat 3×16 1b. Plank w/ KB drag 3×16 1c. Glute Bridge Floor Press 3×16

*rest 1 min*

2a. KB Clean x5 3 sets 2b. KB Press x5 *rest 90 seconds* 2c. KB reverse Lunge x5 *one arm at a time* 2d. KB goblet Squat x5

Tabata: X4 sets Side Plank R Side Plank L Windshield Wipers Flutter Kicks



Gymnastics

A. T2B Target Practice 4×6

B. T2B Conditioning with Med Ball 4×8-10

C. Chair Squats 4×6 per leg

D. Negative Pistols 4×4 per leg