24
11
2019
Run Side Plank Squats
Run 200 m 30-sec. Side Plank – R 30-sec. Side Plank – L 15 KB Goblet Squats (24/16 kg) Run 400 m 1-min. Supine Plank 15 KB Goblet Squats (24/16 kg) Run 600 m 1-min. Plank 15 KB Goblet Squats (24/16 kg) Run 800 m
22
11
2019
Single-Arm
200-m Single-Arm Farmers Carry – R (17.5/10 kg.) 20 Single-Arm Thrusters – L 20 Mountain Climbers 20 Single-Arm Thrusters – R 200-m Single-Arm Farmers Carry – L 2 Rounds
20
11
2019
Pistols Dips&DU
12 Alt. Pistols 12 Ring Dips In what is left of 2 min., perform: AMRAP Double-unders 5 Rounds
19
11
2019
Row 500 7 OH Squats
Row 500 m 7 Overhead Squats (75/50 kg.) Rest 3 min. 4 Rounds