Sunday 12-29-19

ENDURANCE

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On a 46 minute running clock:

0-10: Row 2000m/1500m

10-12: Rest

12-22: Ski 1500m/1000m

22-24: Rest

24-34: 100/80 Burpees

34-36: Rest

36-46: AB 75/50 calories

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POWER

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A. Back Squat 4x8

B. Deficit Deadlift 3x8

C1. DB Lunges 3x10

C2. Toes Elevated DB RDL 3x10

D. Knees to Chest 3x15

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GYMNASTICS

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A. Standing Butterfly Sequence 4x8

B. Single Leg Butterfly 4x8/leg

C. Butterfly Handoff 4x10

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:30/:30 x 3 sets

D1. Supinated Bent Over Row

D2. L-Hang