Monday 2.8.2021

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Back Squat or Goblet Squat x 8 reps @ 30X1Station 2 – Plank Walk-Ups x 16-20 repsStation 3 – Wall Sit Hold x 60 secondsStation 4 – Reverse Snow Angels x 10 reps @ 3030B. Against a 90-second clock, complete:12/9 Calorie Row18 Air SquatsBurpees x Max RepsRest 90 seconds between sets, and complete four sets for max reps. Scale the calories/reps of the first portion to take no more than 60 seconds, leaving you at least 30 seconds to complete the Burpees.

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Back Squat* Set 1 – 3 reps @ 70%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 85%* Set 4 – 1 rep @ 90%* Set 5 – 3 reps @ 85%* Set 6 – 3 reps @ 85%B. Against a 90-second clock, complete:12/9 Calorie Row9 BurpeesBar Muscle-Ups x Max Reps (or Chest-to-Bar, or Kipping Pull-ups, or Strict Pull-ups...)Rest 90 seconds between sets, and complete four sets for max reps. The first portion should take no more than 60 seconds, leaving you at least 30 seconds to complete the Muscle-Ups or Pull-ups.  Choose something that will challenge your current skill level, while allowing you to accumulate a decent amount of reps over the sets.

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown