Sunday 01-12-20

ENDURANCE

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Every 5 min x 40 min:

0-5: AB 50/35 cals.

5-10: Run 800/500m

10-15: Ski 700/600m

15-20: Row 700/600m

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POWER

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A. Hang Clean 5x5

B. Speed Back Squat 8x2@60%

C. Pull-ups 5x10 kipping or banded

D. Strict Knee to Chest 4x10

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GYMNASTICS

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A. Butterfly Hand-Off 4x8

B. Mini Butterfly 4x10

C. Butterfly Pull Ups 3x6

D. Banded Bar MU transitions 4x3