Sunday

Sunday, December 1, 2019

ENDURANCE

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Every 3 min x 36 min:
0-3: Row 500m/400m
3-6: AB 50/35 cals.
6-9: 35/20 Burpees

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POWER!

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A. Hang Clean 5x5

 

B. Tempo Back Squat 5x5 (5 second eccentric)

 

C1. DB Row 3x6 per arm

C2. Supinated Ring Row 3x12

C3. Medball Knees to Chest 3x12

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GYMNASTICS

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A. HS Hold off Box 4x10
 

B. HSW off Wall 5x1
 

C. Deficit HSPU *Negatives* 4x3

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