October 7, 2019 – Coastal30 – Endurance

October 7, 2019 – Coastal30 – Endurance

A.

Coastal30 – Endurance
A1. On A Running Clock From 00:00-10:00
Every 3min sec X 3
10 Cal Row
20 Crunches
30 Lunges

A2. On A Running Clock From 10:00-20:00
Every 3 min X3
10 Cal Bike
20 Hanging Knee Raises
30 KBS

B. EXTRA (if there is time left)
Ab Circuit
TABATA : 20 ON/ 10 Off (4mins)
:20 Hollow Rocks (scale as needed)
:20 Crunches
:20 V-Ups
:20 Flutter Kicks "Scoring: Not Scored

Mission: Go as fast as you can and try to finish each block with at least 30 sec rest left before the next 3min block restarts.
Scale reps if necessary. Try to finish within same time frame every time.

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