Sunday 11-24-2019

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