Tuesday 14/01/2020

STRENGTH/ GYMNASTICS
Warm Up
2 Rounds of:
20 x Banded Arm Circles/Each Pos.
15 x Straight Arm Pulldowns
10 x Dynamic L Stretch
5 x /Each Leg Standing Hamstring Stretch
10 x /Each Leg Lift Over

A.
4 Sets :
CTB Toe-Assist 4,3,3,3
Rest As Needed

6 Sets:
X1 Jumping CTB w/Ecc :03
Rest As Needed
For Quality Not For Time

B.
5 Sets:
30 x Banded Hollow Pulldowns
5 x Kip Shape Drill

4 Sets:
10 x Support Holds Up/ Around
20 x Beat Swing

ENDURANCE
4 Total Intervals (A1-A2-A1-A2)
A1. 5:00 AMRAP
800m Run
+
Max Effort Burpee Box Jump Overs

Rest 3min

A2. 5:00 AMRAP
15/10cal Assault Bike
10 Pull ups
5 Hang Power Cleans 50/34kg

Rest 3min