Monday

 Aerobic Work:8-10 sets: (as many as you have time for/want to complete)
Row 250m
30 hollow body heel taps
Run 200m On Air Runner
100m Single Arm KB Farmers Carry – out the front door to the drive way, switch arms and come back
Ski 150m
100m Single Arm KB Front Rack Carry - out the front door to the drive way, switch arms and come back
Rest 60 sec.

Strength Work:
Gymnastic Warm up:
10 min AMR: Continuous consistent easy movement:
6-8 Ring Swing towel drill: https://www.youtube.com/watch?v=g5FOnDXeNuE
6-8 Wtd Push Ups @ 2020 tempo
10-12 Side plank rotations: https://www.youtube.com/watch?v=Qo0j8L8sXJk
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A1. SA DB Chainsaw Row, 10 reps/arm; split stand - DB touches the ground b/t each rep. Should should be protracted at the bottom position and re-tracted at the end range at the top position.
A2. KB Goblet Cossack Lunges, 10 Alt.
X 4 sets
B. Find Heavy Complex for the day:
1PC + 1FS + 1PP
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For Time:
800m Run