Saturday 7.17.2021

“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)
6/4 Strict Pull-Ups
9 Toes to Bar (or Hanging Knee Tucks)
12 Alternating Dumbbell Snatches
15/12 Calorie Row, Ski, or Bike

Partner A will do 3 Handstand Push-ups, Partner B does 6 Pull-ups, Partner A does 9 Toes to Bar, and so on, for 24 minutes

“BURN”

Every 6 minutes, for 18 minutes (3 sets):
400m Run
20 Dumbbell Hang Power Snatches
15 Burpees

then, at the 18:00 mark….

750m Row for time

then, at the 24:00 mark….

Three sets of:
20 Banded Bicep Curls
20 Band Pull Aparts
20 Hollow Rocks

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here