Endurance, Accessory & Gymnastics

Sunday




Endurance

For time: Run 800m 80/65 cal. Ski Erg 100/85 cal. Row 120/105 cal. AB Run 800m



Accessory

1a. Supinated DB Row 3×10 reps 1b. Sled Sprint 3x25ft 1c. Hollow Rock Pullovers 3×12

2a. DB Thruster 3×10 2b. Landmine Twists 3×16 2c. Feet Elevated Ring Row *3 sec ecc.* 3×10

3a. Bicep Curls 3×15 3b. Band Tricep Extensions 3×15



Gymnastics

A. Tripod + Pike Extension 4×8

B. Partner HS Hold 4×20-30s

C. Seated Rope Climb 4×4

D. Rope Pull Up 4×3/arm