Friday 5.31.2019

"FITNESS" & “PERFORMANCE”

A. Every 90 seconds, for 24 minutes (4 sets) of:Station 1 – Strict Pull-ups x 4-6 reps @ 2110 (add weight if you can with this tempo)  or Negative Only Pull-ups x 3-5 reps @ 51A1 (A= Assist)Station 2 – Handstand Walk x 30-50 feet or Nose-to-Wall Handstand Hold x 30-40 secondsStation 3 – Filly Carry x 50 meters (switch sides at 25 meters)Station 4 – Hollow Hold x 30-40 secondsB. Complete as many rounds and reps as possible in 6 minutes of:12 Kettlebell Swings (32/24 kg)12 Hand-Release Pushups

"ENDURANCE"

Bike Erg12 x 500m / 45 sec easyPre-set a work distance of 500 meters and a rest time of 45 seconds. Ride 12 intervals at a challenging intensity, with easy pedaling between pieces.Try to go just a little faster on each set.