Thursday 9.17.2015

 "FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Muscle-Ups x 3-8 reps(or low-ring muscle-up transitions x 3-8 reps, or Ring Dips x 6-8 reps @ 2111)Station 2 – Arch to Hollow Rolls x 10-20 reps(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)B. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – Assault Bike 12/8 CalsMinute 2 – 15 Russian Kettlebell SwingsMinute 3 – 6-8 Strict Handstand Push-ups (or L-Seated Dumbbell Press)Minute 4 – 4-6 Strict Pull-Ups(add weight if these are easy)

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

For time:750 Meter Ski3 Mile Assault Bike1.5 Mile RunCan anyone go sub-22 minutes?