Tuesday 12.28.2021

“FITNESS” & “PERFORMANCE”

A. Three sets of:
45 seconds of Strict Handstand Push-ups (or Dumbbell or Kettlebell Z-Press)
Rest 45 seconds
45 seconds of Double-Unders (or Jump Rope Practice)
Rest 45 seconds
45 seconds of Strict Pull-Ups (or Ring Rows)
Rest 45 seconds
45 seconds of Hollow Hold/Rocks
Rest 45 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Echo Bike or Row (or 25/20 Calorie Concept 2 Bike Erg)
100 Meter Farmer's Walk (32/24kg)
30/20 Push-ups

*The Farmer's Walk can be completed inside by doing 4 lengths of 75 feet. Bigger classes should start at different stations if there are not enough KBs (or enough space to carry all at once).

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):

200 Meter Row or Run

400/300 Meter Bike Erg

200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.