Sunday 12-8-2019

Sunday, December 8, 2019

ENDURANCE

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A. AMRAP 2 min:
Row 12/9 cals.
6 Burpees over Erg


*Rest 2 min X 5 sets*
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B. AMRAP 2 min:
AB 9/6 cals.
6 Box Jump Overs 24/20"

 

*Rest 2 min. X 5 sets*

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POWER!

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A. Front Squat 1RM
 

B. Pull-ups 5x10 Kipping or Banded
 

C. DB Romanian DL 3x12
 

D. Medball Sit-ups 3x12

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GYMNASTICS

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A. Beat Swing +Hand Release 4x4
 

B. Jumping Kipping Pull Up 4x6
 

C. Banded Kipping Pull Up 3x5
 

D1. Tempo Ring Rows 3x8
D2. Hanging L-Sit 3x30s

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