Tuesday 21/01/2020

Jan 21

STRENGTH/ GYMNASTICS
Bar Muscle up
3 Sets :
X20 Hollow Body Pull Downs
X8 Front Lever Pulls
4 Sets :
X10 Beat Swing progression

Pistol Squat
1 Set :
X20 Calf Raises
X10 Hip Hurdles
X10 Single Leg Deadlifts

5 Sets:
Knee Together Squats 20/16/12/8/4
Hug The Twinkie 4/8/12/16/20

3 Sets :
Deck Squat 12/9/6
Pistol Squat x6

ENDURANCE
Every 3min for 24min (8 Rounds):
8/6cal Assault Bike
4 Power Cleans 50/34kg
2 Push Press 50/34kg
1 Rope Climb