Sunday 11-10/2019

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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