Tuesday 11/14/2017

3-4 RNFT

Fitness.                            Performance
5 kip swings.                    5 7s
2 wall walks.                    2 kick ups walking to wall
5 knee to hip.                   8-10 TTB
5 pike pushup.                 5-8 Strict HSPU

 

Tabata 40/20
Fitness                                                 Performance
Russian KBS                                        Alternating single arm KBS
Kb goblet lunges                                1 arm kb oh lunge switch 20 seconds
Kb strict press switch arms 20          Kb 1 arm push press alternate 20 seconds

 

Cash out 3 rounds
400 m weighted run
200 m farmer carries