Friday 11-23

warm up
5min easy row

midline stability
not for time
1a 3×20 unbroken GHD
1b 3×8 heavy turkish get ups(try adding weight from last week)
rest 2min

2a 3×5 wall walks(try going from nose and toes on the floor, to nose and toes on the wall)
2b 3×10 toes to bar(or hanging leg raises if needed)
rest 1min

run 800m
30 burpee pull ups
run 800m

functional fitness
run 400m
20 burpees
20 jumping pull ups(avoid the negative, just let yourself fall)
run 400m

standing hamstring stretch
death stretch
downward dog