Thursday 3.14.2019

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 – Wall Climbs x 2-4 repsMinute 2 – Chin-Over Bar Hold x 20-30 secondsMinute 3 – Arch to Hollow Rolls x 3-5 reps each directionMinute 4 – Double Unders x 30-40 reps (or 40 seconds of Practice)B. Against a 3-minute running clock:Run 400 MetersAssault Bike x Max Calories in remaining timeRest 3 minutes, and complete a total of 4 sets for max calories of Assault Bike.*For early AM classes, Run can be subbed with a Row or Ski.

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

5 rounds @sustained effort20/15 Calorie SkiRest walk 1 minute200 Meter RunRest walk 1 minute20/15 Cal RowRest walk 1 minuteRest 2 minutes, then...3 rounds for time of:20/15 Calorie Ski200 Meter Run20/15 Calorie Row