11 11 17

P

A. q(4:00) x 5
Run 400m or Row 500/400
1 Round of “DT” (155/105) [C3]

*DT: 12 DL + 9 HPC + 6 PJ

 

B. 3 RNFT:
20 GHD Sit-Ups
20 Hip Extensions
60 sec of L-sit

 

F

A. q(4:00) x 5
Row 500/400
21 KBS + 12 Pushups

 

B. 3RNFT:

10 GHDSU
20 Supermans
60 Hollow Hold