Thursday 1.22.2015

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Fixed or Ring Dips x 5-10 reps (add weight or sub Muscle Ups if there)Alternating Pistols x 6-10 repsKettlebell Windmills x 3-5 reps each armB. In teams of two, partners will alternate whole sets to complete 5 sets each for time of:15 Hand-Release Push-ups20/15 Calorie Row

"COMPETITION"

Rest Day/ Active Recovery

"ENDURANCE"

4 Minutes AirDyne @80-85%2 Minutes Restx 5-7 sets