11.27.2019
Core Work
Gymnastics
3 sets
10 Ring Rows (feet elevated for Advanced)
5 box transition to extension (box dips for beginners)
10 Ring Rows (feet elevated for Advanced)
5 box transition to extension (box dips for beginners)
Metcon (AMRAP – Rounds and Reps)
5 min
300m Run, then AMRAP:
9 Power snatches (95/65)
6 T2B
3 OTB Burpees
300m Run, then AMRAP:
9 Power snatches (95/65)
6 T2B
3 OTB Burpees
2 min Rest
5 min
200m Run, then AMRAP:
6 Power snatches (115/85)
6 T2B
3 OTB Burpees
2 min Rest
5 min
100m Run, then AMRAP:
3 Power snatches (135/105)
6 T2B
3 OTB Burpees
25 V-ups
50 Russian Twist
75 Hollow Flutters
100 Arch Flutters