SUNDAY 10-13-19

A.Front Squat 5x10

B.Speed Back Squat- build up to 1 rep at 80%, then 8x2@65%

C.Pull-ups- 5x5 Kipping or 5x10 banded

D.DB Row 4x10 per arm

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GYMNASTICS

A. T2B Target Practice 4x8

B. Seated T2B 4x10

C. Skater Squats 4x6 per leg

D. Tempo Step Downs 4x6 per leg

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ENDURANCE

A. AMRAP 12:

Run 400m

10 BBJO 24/20"

B. AMRAP 12:

Row 400m 40 DU

C. AMRAP

12: Ski 400m AB 10/8 cals.