Thursday 7.25.2019

“FITNESS” & "PERFORMANCE"

A. Three sets of:Single Arm Dumbbell or Kettlebell Bench Press x 6-8 reps each side @ 2011Rest 45 secondsTall Kneeling Band Pull-Aparts x 8-10 reps @ 2011Rest 45 secondsHollow Hold/Rock x 30-40 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 3 minutes of:10/8 Calorie Row10 BurpeesRest 90 seconds, then...C. Complete as many rounds and reps as possible in 3 minutes of:10 Box Jump Overs100-ft Farmer's Walk (heavy)Rest 90 seconds, then...Repeat Parts B and C for a second time through.

"BURN"

Every 90 seconds, for 24 minutes (4 rounds):Station 1 — 300/250 Meter RowStation 2 — 60 Seconds of Wall BallsStation 3 — 600/500 Meter Bike ErgStation 4 — 60 Seconds of Burpee Pull-ups

“ENDURANCE”

Three sets for times:800 Meter Run or Ski1000 Meter Row2000 Meter BikeRest 4 minutes between sets