Friday 7.19.2019

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Strict Pull-ups x 4-6 reps or Negative Only Pull-ups x 3-5 reps @51A1 (A= Assist)Station 2 – Rolling Pistol or Roll to Candlestick x 8-10 repsStation 3 – Nose-to-Wall Handstand Hold x 30-40 secondsStation 4 – Single Arm Front Rack Walk x 75 ft/sideB. Four sets for max reps/cals:30 Seconds of Assault Bike (for Calories)Rest 30 seconds30 Seconds of Shuttle Runs (30')Rest 30 seconds30 Seconds of Rowing (for Calories)Rest 30 seconds

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 repsStation 2 – Rolling Pistol or Roll to Candlestick x 6-8 repsStation 3 – Strict Handstand Push-ups x Max Reps in 45 seconds or Strict HSPU Negatives x 3-5 reps @5-second loweringStation 4 – Single Arm Front Rack Walk x 75 ft/sideB. Four sets for max reps/cals:30 Seconds of Assault Bike (for Calories)Rest 30 seconds30 Seconds of Shuttle Runs (30')Rest 30 seconds30 Seconds of Rowing (for Calories)

“ENDURANCE”

7 Minute Row7 Minute Bike7 Minute Run or Ski(All at 70% effort)+Rest 4 minutes+5 Minute Row5 Minute Bike5 Minute Run or Ski(All at 75% effort)+Rest 3 minutes+3 Minute Row3 Minute Bike3 Minute Run or Ski(All at 80% effort)