Thursday 8.12.2021

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Strict Neutral Grip Ring Pull-Ups x 6-8 reps
(Lower the rings to a seated version to accomplish this, if needed)
Rest 45 seconds
Wall-Facing Handstand Shoulder Taps x 20 reps -or- Handstand Hold x 40-60 seconds
Rest 45 seconds
L-Sit or Tuck Sit Hold x 30-40 seconds (accumulated)
Rest 45 seconds

B. In teams of two, complete as many rounds and reps as possible in 24 minutes of:
24 Calorie Row, Bike, or Ski
48 Double-Unders (or Lateral Line Hops)
12 Burpees
36 Air Squats

Divide the reps/calories between partners however you deem fit.

“ENDURANCE (AKA SWEAT SESH)”

30-40 minutes @sustainable pace:
800m Bike Erg
20-ft Bear Crawl Forward
20-ft Bear Crawl Backward
400m Row
20 Second Side Plank each Side
200m Ski or Run
100ft Farmer's Carry

**note your times for each round, and make them all within 30-40 seconds of one another