Thursday 8.1.2019

“FITNESS” & "PERFORMANCE"

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:2 Minutes of Rowing (for calories)2 Minutes of Dumbbell Box Walk-Overs (50/35 lb each hand)2 Minutes of Assault Bike (for calories)200 Meter RunNote number of calories/reps achieved in each set.You can take your time on the 200 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.

"BURN"

Against a 3-minute running clock:400m Row20 Jumping LungesAMRAP Ball Slams in Remaining timeRest walk 60 secondsx3 rounds+Against a 3-minute running clock:800m Bike Erg20 Russian KB SwingsAMRAP Burpees in remaining timeRest walk 60 secondsx3Finish with:DB Curls x 10DB Skull Crushers x 15Russian Twists x 20x as many rounds as you have time for (1-3)

“ENDURANCE”

Row 30 seconds @85%Rest 30 secondsx 10Rest 4 minutes, then…Run 30 seconds @85%Rest 30 secondsx 10Rest 4 minutes, then…Assault Bike 30 seconds @85%Rest 30 secondsx 10