Tuesday 10/03/2020

ENDURANCE
Every 3min for 27min (3 Rounds):

A.

2min Row

1min Amrap: 6 Box Jump Overs + 8 Push ups

B.

2min Ski-Erg

1min Amrap: 6 DB Cleans + 4 DB Shoulder to OH @22,5/15kg

C.

2min Single Unders

1min Amrap: 3 Muscle ups + 8(alt) Pistols

*No Rest between Parts

Flow (A-B-C-A-B-C)

STRENGTH/ GYMNASTICS
WARM UP: 3X:

MAX POSTERIOR SHOULDER TRIO

15 BANDED OH PRESS

3X:

20 PRONE PVC LIFTS

20 STANDING HOLLOW PULLDOWNS

5 HOLLOW IYT

3X:

:45-1:00 PLANK

10 BIRD DOG ROWS

4 SETS:

PULL UP / CTB TOE ASSIST 4/3/3/3

6 SETS:

X1 JUMPING CTB WITH ECCENTRIC :03

OPTIONAL FOR MU: 4 SETS:

HOLLOW SLIDERS ON BENCH :30

HOLLOW JUMP TP SUPPORT :30