Tuesday 9.24.2024

“FITNESS” & “PERFORMANCE”

A. Every 75 seconds, for 11:15 (3 sets of each):
Minute 1 – Rope Climbs x 2-4 reps or Mixed Grip Strict Pull-ups x 3-6 reps each way
Minute 2 – Handstand Hold Work x 30-45 seconds
(against a wall, freestanding, or HS walking)
Minute 3 – Pistols or Pistol Progressions x 6-8 reps each leg

B. In teams of two, complete as many rounds and reps as possible in 24 minutes of:
24 Calorie Row
18 Burpees
48 Double-Unders (or Lateral Line Hops)
36 Single Arm Dumbbell Push Presses (50/35 lb)

Divide the reps/calories between partners however you deem fit.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets