Thursday 10.29.2015

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Alternating Pistols x 12-16 repsStation 2 – Handstand Walk x 10-15 Meters (or Handstand Wall Runs x 10-20 reps)Station 3 – Plank from Elbows x 60 secondsStation 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps or Ring or Stationary Dips x 6-8 repsB. Four sets for max reps of:30 seconds of Rowing (for Calories)Rest 30 seconds30 seconds of Box Jump Overs or Step-OversRest 30 seconds30 seconds of Assault Bike (for Calories)Rest 30 seconds30 seconds of Toes to Bar or Abmat Sit-upsRest 30 seconds

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Complete as many rounds and reps as possible in 30 minutes of:30 Calories Ski Erg30 Calories Rowing30 Calories Assault Bike