Thursday 1.10.2019

"FITNESS"

Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault BikeMinute 2 – 2 Turkish Get Ups (1 each arm -- work heavy here)Minute 3 – 8-10 Supine Ring RowsMinute 4 – 10-12 Alternating Lateral LungesMinute 5 – 30-Second Nose-to-Wall Handstand Hold*Adjust the reps up or down to make this session appropriately challenging for your current level.

"PERFORMANCE"

Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault BikeMinute 2 – 2 Turkish Get Ups (1 each arm -- work heavy here)Minute 3 – 1-2 Rope Climbs or 3-5 Muscle-UpsMinute 4 – 10-12 Alternating PistolsMinute 5 – 20-30ft Handstand Walk (or 30-40 seconds of practice)*Adjust the reps up or down to make this session appropriately challenging for your current level.

"COMPETITION"

Rest Day

"ENDURANCE"

(via @aerobiccapacity)2 sets:400m fast, 800m easyRest 1min300m faster, 600m easyRest 1min200m fastest, 400m easyRest 1min100m sprint, 200m easyRest: 4min b/t sets if RunningRest: 3min b/t sets if SkiingRest: 2min b/t sets if Rowing