Friday
Strength / Skill
Unilateral Carry Intervals
Every 90 seconds x3 rounds (9 minutes)
Right Arm Farmers Carry
Left Arm Farmers Carry
Right Arm OH Carry
Left Arm OH Carry
Each Carry is shuttle run length so start at Christmas tree, walk to rowing area, walk back to tree. Complete right + left arm within 90 seconds each round.
Conditioning
Tabata Party
8 rounds (16 minutes)
20 seconds HSPU/ Pike pushups
10 seconds rest
20 seconds handstand hold
10 seconds rest
20 seconds box jump overs
10 seconds rest
20 seconds jump squats
10 seconds rest
Buyout
Tabata Abs