11.27.2019

Core Work
Core
25 V-ups
50 Russian Twist
75 Hollow Flutters
100 Arch Flutters

Gymnastics
3 sets
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

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

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