Tuesday, 03.03.20

COMPLETE:

Gymnastics:

A. 12 x 4

Band Resisted Rope Chin-ups

(Place DB/heavy KB/anchor on ground, single loop Band around back of neck) ( Light)

B. 6 x 5

Pronated grip Pull-overs

+

6 strict toes to bar

C. Handstand walking practice

walk 1M, stop reset, walk 2M, stop reset, walk 3 M, walk rest,

continue ladder until 3 faile attemps at target distance

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Weightlifting:

A. Snatch Balance + OHS + Hang SqT Snatch + OHS; every 2 minutes x 5 sets

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Running Conditioning

5 rds

.25 air runner / 500m outside

20 GHD Situps

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Atlas Game competitors: (sub in)

Conditioning:

3 rds

24 wall balls 30/20

24 alt pistols

24 hspu

24 dB alt snatch 70/50