Thursday 10.3.2019

"FITNESS" & "PERFORMANCE"

Every 8 minutes, for 32 minutes (4 sets):Run 400 Meters16 Kettlebell Swings (32/24 kg)8 Burpee Box Jump-Overs (24/20")20/16 Calorie Assault Bike or 24/20 Calorie Bike ErgModify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

"BURN"

30 Second Glute Bridge Hold30 Seconds of Plank Shoulder Taps30 Seconds of Banded Pallof Squats Left Side30 Seconds of Banded Pallof Squats Right Sidex 2 roundsthen…Against a 10-minute running clock, complete as many reps as possible in the following fashion:2, 4, 6, 8, 10….Ski Erg CaloriesKB SwingsNo Push-up BurpeesRest 2 minutes, then…Complete as many rounds and reps as possible in 10 minutes of:100 Meter Run10 DB Plank Rows10 DB Reverse Lunges

“ENDURANCE”

On the Concept 2 Rower (courtesy of Chris Hinshaw):1000m easy200m moderate300m fast100m easy90 sec rest800m easy200m moderate300m fast100m easy90 sec rest600m easy200m moderate300m fast100m easy90 sec rest400m easy200m moderate300m fast100m easy90 sec rest200m easy200m moderate300m fast100m easy*Can also be performed on the Bike Erg, with 2x the distances.