SUNDAY 9.22.2019

SUNDAY 9.22.2019

Warm-up

500m Ski Erg warm Up

At a warm up pace

STAMINA

"SunBurn"

0:00 – 8:00

AMRAP 8
10 Burpees
15 KB Swing 32/24
20 Goblet Squats
25 Double Unders

Rest 2:00

10:00 – 31:00

EMOM 21
1: 12 Pull Ups
Hold for as long as possible

2: 12 KB Press Ups
Hold handstand for as long as possible

3: 12 weighted sit ups
Hollow Body Hold for as long as possible

Rest 2:00

33:00 – 40:00
AMRAP 7
15 Push Ups
20 Jump Squats