Friday 5.10.2019

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 12/8 Calorie Assault BikeMinute 2 – 10-15 Toes to BarMinute 3 – 30-50 Double-Unders (or 150/125 Meter Ski Erg)Minute 4 – 100-ft Heavy Front Loaded Carry (Sandbag, Medball, or Dual KB)Minute 5 – 6-8 Strict Dips @ 20X1 tempo OR 8-12 Push-ups @ 20X1 tempo

"ENDURANCE"

30 Second Bike/Ski/Row @ easy30 Second Bike/Ski/Row @ moderate30 Second Bike/Ski/Row @ tough pace (but could hold for a whole minute)Rest walk 1 minutex5 roundsrest 5 minutesx2