SUNDAY / 03-01-20

ENDURANCE

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A. AMRAP 3 minutes:

Row 18/12 cals.

24 air squats

Rest 3 min

X 3 sets

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Rest 5 minutes

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B. AMRAP 3 minutes:

AB 18/12 cals.

Ski 12/9 cal.

Rest 3 min

X 3 sets

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POWER

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A. Front Squat 5x4 with 5 second eccentric

B. Deficit Trap Bar Deadlift 4x6

C1. Hanging Knee Raise 3x10

C2. Box Jumps 3x10

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GYMNASTICS

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A. Toes to box 3x8

B. PVC Target Practice 3x10

C. Threshold - Establish max set of T2B/K2E then...

EMOM x 5 conditioning