Friday 7.12.2019

“FITNESS”

A. Complete as many reps as possible in 10 minutes of:60 Seconds of Wall Balls (Partner A)60 Seconds of Wall Balls (Partner B)If you don’t have a partner, you’ll simply work for 60 seconds, then rest for 60 seconds, for 5 sets.B. Three sets of:Single Leg Kettlebell Deadlifts x 6-8 reps each side @ 3011Rest while partner worksDumbbell or Kettlebell Floor Press x 8-10 reps @ 3011Rest while partner works

"PERFORMANCE"

A. In teams of two, with only one partner working at a time, complete 3 rounds each for time of:50 Wall Balls (20/14 lbs)B. Three sets of:Single Leg Kettlebell Deadlifts x 6-8 reps each side @ 3011Rest while partner worksDumbbell or Kettlebell Floor Press x 8-10 reps @ 3011Rest while partner works

“ENDURANCE”

(via @aerobiccapacity)5 minute easy warm-up+3 sets on the Assault Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets