Endurance, Accessory & Gymnastics

Sunday




Endurance

A. For time: Run 400m Ski 200m *Rest 3 min X 3*

B. For time: AB 25/20 cals. Row 200m *Rest 3 min X 3*



Accessory

1a. KB Bulgarian Split Jumps 3×10/leg 1b. Side Plank Shoulder Raise 3×10/side 1c. Landmine Split Shoulder Press 3×10/arm

2a. DB Bench Press 12-10-8/max 2b. HK Palof Press 3×8/side 2c. SA KB Swing 3×10/10

Tabata: 4 Rounds Each Band Curls DB Skull Crusher Rear Delt Ring Row KB Shrug



Gymnastics

A. Partner Holds 4x20s

B. Block Holds 4×20-30s

C.Pull Up + J-Hook 4×6-8

D. Single Arm Rope Hold 4x20s