Thursday 4.25.2019

"FITNESS" & "PERFORMANCE"

A. Every 6 minutes, for 30 minutes (5 sets), complete the following:Run 300 Meters24 Single Arm Kettlebell Front-Racked Walking Lunges (24/16 kg) -- switch arms at 1218 Single Arm Kettlebell Push Presses (24/16 kg) -- 9 each arm12 Pull-ups9 Burpees*In this workout, you will start each set at a different movement. Ie:Set 1: Start on the Run, end on the BurpeesSet 2: Start on the Lunges, end on the RunSet 3: Start on the Push Presses, end on the Lungesetc..*You should have at least 90 seconds of rest between each set. If this is not the case, scale back the Run.

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes