Sunday 11-24-2019
ENDURANCE
-
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
-
___________________________
POWER!
-
A. Front Squat 5x10
B. Speed Back Squat 8x2@60%
C. Pull-ups 5x10 kipping or banded
D. Medball Sit-ups 5x10
-
___________________________
GYMNASTICS
-
A. Deficit HSPU 4x4
B. Box HS Hold 4x20s
C. Partner PVC HS Walk (from Box) 4x20
D. Around The World 4x4 per side