Friday 1.22.2021

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Strict Overhead Press x 6 repsAim to perform all of these sets at or around your 8-RM from 1.4.2021, if you were here. Otherwise, aim to make all 5 sets challengingB. For time:1000 Meter RowFollowed by...Three rounds of:15 Toes to Bar20 Push-upsFollowed by...800 Meter Run*This workout is intended to be 12-16 minutes of solid, steady effort. Scale the reps or distances accordingly to stay within this time frame.

"RUN, ROW, OR BIKE"

30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets