Tuesday 11.29.16

FOUNDATIONS
A. GHD sit-up practice
B. 30 min AMRAP:
Row 1000/800m
Run 800m
30 sit-ups

GPP
A. GHD sit-up practice
B. 30 min AMRAP:
Row 1000m
Run 800m
30 GHD sit-ups

COMPETITION EXTRA
Choose one gymnastics skill that you need to work on and practice it for 20-30 minutes

ENDURANCE
A. COS activation
B. EMOM for 24 minutes:
1 - 45 sec hollow body hold
2 - 12 walking lunges (heavy)
3 - 8 strict pull-ups

 
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