Tuesday 11-27

warm up
run 2 laps

midline stability
1a 3x 60s plank hold(on elbows)
1b 3x 10 KB windmills(5/arm) heavier than last time
rest 1min between couplets

2a 3x 20 GHD sit ups
2b 3x 20 back/hip extensions
rest 1min between couplets

Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 100 meters with a 20/14 pound medicine ball

functional fitness
4 rounds
12 thrusters(45/35)
9 hanging knee raises OR knees to elbows
run 100m with a med ball(14/10)
rest 2min between rounds

athletes choice
3 positions 2min/side