4 December

Training (230p)

A. 6M EMOM OF:
EVEN: 30 SEC HS HOLD ODD: 30 SEC PLANK HOLD
*Complete REST 1M B. 6M EMOM OF: EVEN: : # OF HSPU ODD: # OF STRICT PULLUPS
*5 Each

C. "COBRA KAI"
EVERY MINUTE ON THE MINUTE UNTIL 90/50 CALS HAVE BEEN COMPLETED: MIN 1: 5 PLATE TO OHD + 20 YARD PLATE PUSH (45/35) *10 YARDS OUT PUSH - 10 YARDS BACK DRAG MIN 2: 2 BURPEES TO TARGET + 10 PULLUPS MIN 3: MAX CALS AIR BIKE *8:28 (35/66/90)

D. Tested ēvoFIT

10M EMOM EVEN: 30 SEC SKI SPRINT

*Ski Cals 14-15 ODD: TORPEDO FACING BURPEE PENALTY + TORPEDO PRESS MEDLEY PLANK UNTIL :45 SECONDS REST 3M 10M EMOM EVEN: 30 SEC BIKE SPRINT ODD: TORPEDO FACING BURPEE PENALTY

*Bike Cals 14-15 + OHD WALKING LUNGES + TORPEDO TRICEP EXT UNTIL :45 SECONDS *30/20 TORPEDO