Tuesday 02.10.2018

Fitness:

"Inside Out"

800m Run

21 Power Cleans 105/75

400m Weighted Run

21 Burpee Box Jump Overs 24/20

Performance:

"Inside Out"

800m Run

21 Power Cleans 135/95

400m Weighted Run

21 Burpee Box Jump Overs 24/20

Competition:

1) Ring muscle ups: Ascending Ladder for 5 Minutes:

25 Double Under + 1 Ring Muscle Up

25 Double Under + 2 Ring Muscle Ups

25 Double Under + 3 Ring Muscle Ups

2) "Inside Out"

800m Run

21 Power Cleans 155/105

400m Weighted Run

21 Burpee Box Jump Overs 24/20

3) Row Conditioning

100/70 Calorie Row

**at the start and every 2:00: complete 21 AbMat Sit-ups