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Thursday

11
Jun

Thursday

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SKILL A

 

3 Rounds of

 

20 OHPT

:20 sec Hollow Rock Hold

:20 sec Superman Hold

 

SKILL B

 

3 Rounds of

 

Body Weight Single Leg Squats x 8 reps each leg @ 31×1

rest :30 sec

Ring Holds Support or L-Sit Holds x :30-:45 sec

rest :30 sec 

Single Arm KB or DB Row x 10 reps each arm @ 22×1

rest :30 sec

 

ENDURANCE TEST

 

10 sets each for time:

 

Row 300 m for Max Effort

rest 1 min