Wednesday 11-6-2019

GYMNASTICS

-

A. Hollow Plank to HS Hold 3x20s

B. Banded Hollow Plank to HS 3x3

C. Wall Facing Kipping HSPU 4x3

D. Straddle Press to HS Hold 4x2-3

-

___________________________

BARBELL CLUB

-

A. Power Clean + Split Jerk - 4 sets @90%

B. Push Press - heavy single, 3x3 @80%

C. Clean Deadlift - 5x3 @85%

D. Single Arm DB Rows - 3x12

E. Weighted Back Ext. - 3x12

-

___________________________

ENDURANCE

-

A. Every 2 min x 10 min: Run 200m (build)

B. For time: Run 800m AB 25/20 cals. Run 500m AB 20/15 cals. Run 200m AB 15/10 cals.