Tuesday, October 9

A. CONDITIONING
70:00 (EZ/60%)
1:00 Each
Row
Double Unders
Bike
Box Step-ups
Ski
Burpees Over Bar
Run

B. NC60
70% effort.

C. BIAS WORK:
STRENGTH
Power Snatch; 3x1; 85%+; rest 2:00

Power Clean; 3x1; 85%+; rest 2:00

Back Rack Lunges
3x12 Alt.

GYMNASTICS
3x12
Strict HSPU
Rest :60 Between Sets

3x12
Strict Dips
Rest :60 Between Sets

3x12
Strict C2B
Rest :60 Between Sets


CONDITIONING
AMRAP x 15:00 (Easy pace)
30 Cal Bike
30 Cal Row
30 Cal Ski
400m Run

Rest 3:00
Repeat 3 more times

NCFIT