Friday 2.5.2021

"FITNESS" & "PERFORMANCE"

Every 90 seconds, for 30 minutes (4 sets):Station 1 – Sumo Deadlift x 6 reps @ 21X1(perform these with pause and reset on the floor for each rep; not touch-and-go; warm-up prior so that all 4 sets are challenging, working weights)Station 2 – Tall Box Jumps x 8 reps @15X1(step down and reset between each rep; if done correctly, the 8 reps should take 45-60 seconds to complete)Station 3 – Single Arm Front-Racked Kettlebell Carry x 30 seconds/sideStation 4 – Double-Unders x Max Reps in 60 secondsStation 5 – Wall-Facing Handstand Hold x 30-45 seconds

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown