Thursday 07/11/2019

ENDURANCE
At 75-80% Effort:
1200m Run
10 Pull-ups
10 No push up Burpees
80 Double Unders
800m Run
8 Pull-ups
8 No push up Burpees
60 Double Unders
400m Run
6 Pull-ups
6 No push up Burpees
40 Double Unders

GYMNASTICS / TECHNIQUE
A.
Kipping Hand Stand Push Ups
1. Hand Positioning
2. Head Placement
3. Knees to Chest
4. Finishing Position
B.
Kipping Toes to Bar/Pull ups/Chest to Bar/Muscle up
1. Arch and Hollow Position
2. The Swing
C.
EVERY 1.30 FOR 9:00 (6 SETS) :
2 Muscle ups
4 Kipping Hand Stand Push ups
8 Box Jump Overs