Friday 3.12.2021

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Ring Support Holds or Ring Dips x 60 seconds of workStation 2 – Rolling Pistol or Roll to Candlestick x 6-8 repsStation 3 – Wall Climbs x 2-4 repsStation 4 – Side Plank x 30 seconds each sideB. Complete as many rounds and reps as possible in 15 minutes of:120ft Sandbag Carry or Dual Kettlebell Front Rack Carry6 Mixed Grip Strict Pull-ups (switch grip at 3)30 Walking Lunges (unweighted)150 Meter Run

"PEFORMANCE"

A. Option 1Gymnastics WorkEvery 90 seconds, for 18 minutes (3 sets of each):Station 1 – Ring Muscle-Ups x 3-5 reps (or work 60 seconds of progressions here)Station 2 – Rolling Pistol or Roll to Candlestick x 6-8 repsStation 3 – Wall Climbs x 2-4 repsStation 4 – Side Plank x 30 seconds each sideOption 2Make-up Day: Build to today's 1-RM Deadlift (see yesterday's program for the suggested sets)B. Option 1Complete as many rounds and reps as possible in 15 minutes of:120 ft Sandbag Carry or Dual Kettlebell Front Rack Carry1-2 Rope Climbs30 Walking Lunges (unweighted)150 Meter RunOption 2Open Workout 21.1

"ENDURANCE"

Bike Erg WorkoutFive sets of:2 minutes @ 80-85% effort1 minute @ 85-90%30 seconds @ 90-95%3 minutes @ 50% effort