Endurance, Accessory & Gymnastics

Sunday




Endurance

For time: A. Row 250m *Rest 2 min X 7 sets*

B. AB 20/15 cals *Rest 2 min X 7 sets*



Accessory

1a. Russian KB swings 3×10 1b. Hollow hold 3x30sec 1c. HK DB Press 3×8/arm

2a. DB Walking Lunge 3×30 sec 2b. Inverted Barbell Row 3×30 sec 2c. Weighted Plank 3×30 sec *30 sec on/30 sec off* **1 min rest after each round**

3. 20 sec AB sprint *Rest 20 sec* 20 sec rotational ball slam *Rest 1 min* X 4 sets



Gymnastics

A. Knees to Elbow (kipping) 4×8-10

B. Dragon Flies 4×10

C. Candlesticks 4×10

D1. Single Leg Wall Sit 4×20-30s D2. Banded Glute Bridges 4×15