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  • Sergiy Gabbe

Wednesday 11 Dec 2019

A. Core appreciation accumulation station:

3:00 Max Alternating Single Leg V- Ups

3:00 Max Strict Knee to Elbow

3:00 Max Single Arm Push-up Hold (Alt. as needed)

*1:00 rest/change over between rounds


B. For Completion:

00:00 - 07:00

150 Double Unders

30 Single Arm KB Push Press (16/12kg)*

6 Rope Climbs


07:00 - 14:00

2 Rounds:

75 Double Unders

15 Single Arm KB Push Press (24/16kg)*

3 Rope Climbs


14:00 - 21:00

3 Rounds:

50 Double Unders

10 Single Arm KB Push Press (32/24kg)*

2 Rope Climbs


*Keep reps even on each side for KB Push Press (handle of KB must be below chin)




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