Wednesday - 12/13/17 - conditioning + skills

CLASS PROGRAM - 36 min cap

450m farmers carry 55/35 (kb or db)

40 burpees 2 plate 45/35

8 ring MU

80 double unders

450m OH plate carry 45/35

20 burpees 2 plate  

32 ring pullups

160 double unders

450m run

———————— 

B.) 3.2.1. Gymnastics : barMU skills

 •4x10 heavy band hip to bar pullups

•Chin Up

-Heavy weighted set of 5

-2xME

•Underhand banded upper rows

150 reps

C.) conditioning   - swimming 

600m slow

- rest as needed

3 x 100m moderate

- rest as needed

4 x 50m fast

- rest as needed