Thursday 20/02/2020

ENDURANCE
Every 5:00 for 25:00 (5 Rounds):
12/10cal Assault bike
10 Single arm DB Snatch @22,5/15kg
10 Pull ups
10 x 10m Shuttle run

STRENGTH/ GYMNASTICS
WARM UP:
X1:
MAX/SIDE POSTERIOR SHOULDER TRIO
X10 SUPINE ECC. DOWEL LOWERS
X10m OH CARRY X10 ACTIVE HUNGS
X3 GOBLET SQ PRESS

PRESS STRENGTH FOR HDSD:
X3:
X10 TUCK STANDS
X10 HOLLOW BALL PRESSING

HDSD STRENGTH & STABILITY
X2:
X20 HDSD SHRUGS
1:00 HDSD SHAPING

SKILL WORK:
2:00 HDSD
45 DEGREES HOLLOW
:30 WALL FACING HDSD HOLD

OPTIONAL CORE OVERHAUL:
X5:
:20 HOLLOW HOLD
X10 BIRD DOG ROWS