Sunday 11-10/2019

Sunday, November 10, 2019

ENDURANCE

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Every 3 min x 36 min:
0-3:
Run 800m/500m
3-6:
Ski 500m/400m
6-9:
AB 30/20 cals.
9-12:
Row 500m/400m

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POWER!

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A. Front Squat 5x10

 

B. Speed Back Squat 8x2@60%

 

C. Pull-ups-5x10 kipping or banded

 

D. Medball Sit-ups 4x12

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GYMNASTICS

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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

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