Thursday 1.17.2019

"FITNESS" & "PERFORMANCE"

Three sets for max reps/calories of:90 Seconds of: 60-ft Bear Crawl + Max Reps of Strict Pull-upsRest 30 seconds90 Seconds of Bike Erg (for Calories)Rest 30 seconds90 Seconds of: 12 Pistols (or Alternating Cossack Squats) + Max Reps of Strict Handstand Push-ups (or L-Seated Dumbbell Presses)Rest 30 seconds90 Seconds of Ski Erg (for Calories)Rest 2 minutes and 30 seconds

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets