Sunday 01-05-20

ENDURANCE

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On a running 36 minute clock:

0-12: AB 150/120 calories

12-24: Ski 2500/1750m

24-36: Row 3000/2250m

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POWER

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A.Front Squat 5x10

B.Pause Back Squat 5x5

C.Banded or Strict Pullups 5x10

D.DB Row 4x10

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GYMNASTICS

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A. Standing Butterfly Seq. 4x6

B. Butterfly Hand-Off 4x8

C. Mini Butterfly 4x10

D1. Wide Grip Pull Ups 3x10

D2. Pike Compressions 3x12