Sunday 11-24-2019

Sunday, November 24, 2019

ENDURANCE

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For total time:
Run 400m
Row 21 cals.
Run 400m
Row 15 cals.
Run 400m
Row 9 cals.

 

Immediately into...

 

Ski 400m
AB 21 cals.
Ski 400m
AB 15 cals.
Ski 400m
AB 9 cals.

 

Immediately into...

 

Run 400m
21 Burpees
Run 400m
15 Burpees
Run 400m
9 Burpees

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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 5x10

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GYMNASTICS

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A. Deficit HSPU 4x4
 

B. Box HS Hold 4x20s
 

C. Partner PVC HS Walk (from Box) 4x20
 

D. Around The World 4x4 per side

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