Friday 12.6.2019

"FITNESS"

A. Every 2 minutes, for 12 minutes (3 sets of each):Station 1 – 8 Deadlifts or Double Kettlebell Deadlifts @ 3111Station 2 – 30-45 Second Side Plank each sideB. Every minute, on the minute, for 16 minutes (4 sets) for max reps/calories:Minute 1 – 45 seconds of Rowing (for Calories)Minute 2 – 45 seconds of Goblet or Dual KB Front-Racked Reverse LungesMinute 3 – 45 seconds of Strict Pull-upsMinute 4 – 30 seconds of Front-Leaning Rest on Rings

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Deadlift x 6 reps @ 65-70%B. Every minute, on the minute, for 16 minutes (4 sets) for max reps/calories:Minute 1 – 45 seconds of Rowing (for Calories)Minute 2 – 45 seconds of Dual KB Front-Racked Reverse Lunges (24/16 kg each hand)Minute 3 – 45 seconds of Bar Muscle-UpsMinute 4 – 30 seconds of Front-Leaning Rest on Rings

“ENDURANCE”

(Courtesy @aeorbiccapacity)3 sets:500m at moderate pace,400m at fast pace,300m at faster pace,200m at fastest pace,100m at max effortRest: 100m walk b/t all reps and sets.