Friday 11.20.2020

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 -- Strict Pull-ups x 8-10 reps @2111Station 2 -- Roll to Candlestick x 6-8 repsStation 3 -- Single Arm Overhead Walk x 40-60 ft each arm (about 30 seconds per side)Station 4 -- Hollow Rock/Hold x 45-60 secondsB. Four sets for max reps:30 Seconds of Dumbbell Renegade Rows (Push-up, Row Left, Row Right = 1 rep)Rest 30 seconds30 Seconds of Alternating Dumbbell Push Presses (hold two DBs in a front-racked position, and alternate arms each rep on the Push Press)Rest 30 seconds30 Seconds of Lateral Hops Over DumbbellRest 30 seconds

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 -- Bar or Ring Muscle-Up x 4-8 repsStation 2 -- Rolling Pistols x 6-8 repsStation 3 -- Handstand Walk x 30-50 feet (in 10-ft increments at your station)Station 4 -- Hollow Rock/Hold x 45-60 secondsB. Four sets for max reps:30 Seconds of Dumbbell Renegade Rows (Push-up, Row Left, Row Right = 1 rep)Rest 30 seconds30 Seconds of Alternating Dumbbell Push Presses (hold two DBs in a front-racked position, and alternate arms each rep on the Push Press)Rest 30 seconds30 Seconds of Double-UndersRest 30 seconds

"AEROBIC DEVELOPMENT"

3 sets:500m at moderate paceRest 30 seconds400m at fast paceRest 30 seconds300m at faster paceRest 30 seconds200m at fastest paceRest 30 seconds100m at sprintRest 2 minutes