Thursday 10.14.2021

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 6-8 reps
Station 2 – 30-40 Seconds of Nose to Wall Handstand Hold
Station 3 – 45-60 seconds of Hollow Body Hold
Station 4 – Strict Pull-ups x 8-10 reps @21X0

B. Every minute, on the minute, for 24 minutes (6 sets), for max reps/calories:
Minute 1 — 30 Seconds of Rowing (for Calories)
Minute 2 — 30 Seconds of Double-Unders or Lateral Hops Over Dumbbell
Minute 3 — 30 Seconds of Bike Erg (for Calories)
Minute 4 — 30 Seconds of Burpees

“PERFORMANCE”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 6-8 reps
Station 2 – 45 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 45-60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 4-6 reps

B. Every minute, on the minute, for 24 minutes (6 sets), for max reps/calories:
Minute 1 — 30 Seconds of Rowing (for Calories)
Minute 2 — 30 Seconds of Double-Unders
Minute 3 — 30 Seconds of Bike Erg (for Calories)
Minute 4 — 30 Seconds of Burpees

“ENDURANCE (AKA SWEAT SESH)”

30-40 minutes @sustainable pace:
800m Bike Erg
20-ft Bear Crawl Forward
20-ft Bear Crawl Backward
400m Row
20 Second Side Plank each Side
200m Ski or Run
100ft Farmer's Carry

**note your times for each round, and make them all within 30-40 seconds of one another