Saturday 7.13.2019

“FITNESS” & "PERFORMANCE"

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:3 Strict Handstand Push-Ups (or L-Seated DB Press)6 Strict Pull-Ups9 Toes-to-Bar12 Russian Kettlebell Swings15 Calorie Row, Ski, or BikePartner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.*Thanks to Invictus for the inspiration on this workout!

“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