Thursday 7.11.2019

“FITNESS” & "PERFORMANCE"

A. Two or Three sets, not for time (12 minutes) of:Handstand Walk x 30-50 feet or Wall Climbs x 1-3 repsPistols or Pistol Progressions x 4-6 reps each legL-Sit or Tuck Sit x 30-40 seconds (accumulated)B. Every 2 minutes, for 24 minutes (4 sets):Station 1 – 400/300 Meter RowStation 2 – 20 Second Plank from Elbows + 20 Second Side Plank Left+ 20 Second Side Plank Right + 20 Second Plank from ElbowsStation 3 – 20/15 Calorie Assault Bike

"BURN"

Warm-upInchwormsLunge MatrixHollow-Upsx 3 minutesthen…12 minutes of:10/7 Calorie Row60-ft Farmers Carry (30ft down and back)10 Push-ups or Banded Push-ups120ft Shuttle Run (30ft down and back x 2)Rest walk 40 seconds+9 minutes of:1 minute ski1 minute walking lunges1 minute plank hold

“ENDURANCE”

(via @aerobiccapacity)5 minute easy warm-up+3 sets on the Assault Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets