Performance 11/5/19

720 Athletics – Performance

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Warm-up (No Measure)

60sec Run/Bike/Row/SKi

Plank 360deg walk (L &R)

Shoulder Press (3 Super sets (7min cap))

3 reps @ 77.5% + Sub Max Kipping HSPU @10X3

*rest 60-90sec b/t sets

Gymnastics

3 super sets (7min to complete):

7 Supinated Grip Pendlay Row

3 Strict Pullups + 6-10 Kipping or Butter fly Pullups/ C2B, ADV: 3 Strict Pullups + 2-3 BMU

*rest 60-90sec b/t sets

Metcon (No Measure)

E3min x 3 sets:

Set 1- 18/13 Cal AB + 18 DBL KB Russian 24/16kg

Set 2- 12/9 Cal AB + 12 DBL KB RKBS

set 3- 9/6 Cal AB + 9 DBL RKBS

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