WEDNESDAY 8/6

STRETCHING/ WARM UP

  • 2X30s WALL TRICEP & LAT STRETCH/SIDE + 12 BAND PULL APARTS + 5 DOWN DOG TO COBRA

GYMNASTIC STRENGTH

  • A) 4X10 INVERTED RING ROWS (REST 1 MIN)

  • B) 4X20-30s HOLLOW BODY HOLD (WEIGHTED OPTIONAL, REST 1 MIN)

CONDITIONING

START @ 0:00 FOR TIME (CAP 6:00)

  • 40 KB SWINGS 53/35 LBS

  • 750M/600M ROW

THEN @ 7:00 FOR TIME (CAP 15:00)

  • 500M/400M ROW

  • 40 KB GOBLET SQUATS 53/35 LBS

  • 20 BURPEES TO 6” TARGET

peter nguyen