Saturday 8.26.2023

Aug 25

“FITNESS” & “PERFORMANCE”

Prep/Core Activation
Every minute, on the minute, for 12 minutes (4 sets of each);
Minute 1 – Dual KB Front Rack Carry x 40 seconds
Minute 2 – L-Sit or Tuck Sit Hold on Rings or Parallettes x 20-30 seconds
Minute 3 – Reverse Snow Angels x 8-12 reps

then...

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups (or Dumbbell Push Presses)
6/4 Strict Pull-Ups
9 Toes to Bar (or Hanging Knee Tucks)
12 Box Jump-Overs (or Step-Overs)
15/12 Calorie Row, Ski, or Bike

Partner A will do 3 Handstand Push-ups, Partner B does 6 Pull-ups, Partner A does 9 Toes to Bar, and so on, for 24 minutes

“BURN”

Against a 3-minute clock, complete:
20/15 Calorie Row, Ski, or Bike
15 Abmat Sit-Ups
10 Box Jumps or Step-Ups
Max reps of Burpees in time remaining

Rest 60 seconds, and complete 4 sets for max reps.

then...

Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders or 45 Jump Rope Singles
15 Air Squats
9 Ring Rows