Wednesday Nov 24

hspu and T2B

Warm Up

3 Rounds

2 min Bike/Row/Ski

5 Scorpions

5 Hand release push-ups

3 Rounds

20 Hollow Rocks

5 Beat Swings on the bar

5 Pull ups

Gymnastics

HSPU Complex

Every 2 min x 6

18/14 Cal Row/ Ski

Max HSPU or Push Ups

Workout

RX+

AMRAP 4min x 4

17 TTB

10m Hands stand walk

100m Run

Rest 60 sec between AMRAP

RX

AMRAP 4min x 4

 17 TTB

3 Wall Walks

100m Run

Rest 60 sec between AMRAP

SC

AMRAP 4min x 4

17 TTB/Knees to Elbows

2-3 Wall Walks

100m Run

Rest 60 sec between AMRAP

FIT

AMRAP 4min x 4

17 TTB17 TTB/Knees to Elbows/Leg Raises

1-3 Wall Walks

100m Run

Rest 60 sec between AMRAP

Extras

Skill

10 min Handstand walk

Core

3 sets

12 DB Suitcase Side Bends

10m per side of suitcase carry @ heavy KB

Rest Day Workout Rest Day Open Gym 27-21-15-9 Burpee Box Jump Over 24”/20” Thrusters 42.5/30 Kg Facebook Instagram Youtube Sunday Dec 05 …

Power Clean and Row Warm up General Body Mobility 2 Sets 10 BB Dead Lift 10 BB Muscle Clean 10 BB Push …

Auxo Warm Up 2 Rounds 2 min on C2 10m Bear Crawl 10 Dead Bugs 2 Rounds  10 Shoulder-Hip Extension (https://www.youtube.com/watch?v=wW-GAz2CTCM) 10 …

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