Gymnastics
3 Rounds: rest 1-3 minutes
- HSPU or Wall Walks - M.E. in 30 sec
- 3 Rope Climbs (AFAP = as fast as possible) scale with prone to standing
Anaerobic Lactate Training
8 Rounds: These rounds should be all out as fast as you can go with a 100% all out row sprint. At home without a rower? Set up a shuttle (suicide run for 100 m). 2-4 min RI between rounds
5-Burpees
10- Wallball (20/14)
150- Row Sprint
