Thursday 2.20.2020

"FITNESS" & "PERFORMANCE"

A. Three sets of:Dumbbell Floor Press x 8-12 reps @ 3011(you can also try a Sandbag Floor Press here, IF you can avoid dropping it on your face!)Rest 45 secondsSingle Arm Kettlebell Row x 6-8 reps each side @ 3011Rest 45 secondsBanded Tricep Extension x 8-10 reps @ 2011Rest 45 secondsHanging Tuck to Single Leg Extension x 3-5/side w/2-second hold -OR- Tuck Hang x 20-30 secondsRest 45 secondsB. Four sets for max reps/calories:30 Seconds of Bike Erg (for calories)Rest 30 seconds30 Seconds of Shuttle Runs (30-ft = 1 rep)Rest 30 seconds30 Seconds of Ski Erg (for calories)Rest 30 seconds30 Seconds of Front-Leaning Rest on RingsRest 30 seconds

"AEROBIC CAPACITY"

Row, Run, or Ski200 Meters @easy pace200 Meters @moderate200 Meters @easy pace200 Meters @fast paceRest 3 minutesx 5 sets*If using the C2 Bike, double the distances.