Thursday 7.1.2021

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – Handstand Hold Work x 30-40 seconds
Minute 2 – Roll to Candlestick x 6-8 reps
Minute 3 – Support Hold on Rings x 20-30 seconds (accumulated)
Minute 4 – Alternating Limb Arch-Ups x 8-12 reps

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row (performed as a relay)
40 Wall Balls (20/14 lbs)
30 Kettlebell Swings (24/16 kg)
20 Box Jumps (24/20")
10 Strict Pull-ups

Partners can split the reps/meters however they like, but must complete all of the prescribed reps at one movement before moving on to the next.

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here