Sunday 12-8-2019

ENDURANCE

-

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

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

*Rest 2 min. X 5 sets*

-

___________________________

POWER!

-

A. Front Squat 1RM

B. Pull-ups 5x10 Kipping or Banded

C. DB Romanian DL 3x12

D. Medball Sit-ups 3x12

-

___________________________

GYMNASTICS

-

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