Thursday 9.3.2015

"FITNESS" & "PERFORMANCE"

A. Four sets of:Turkish Get-Ups x 2 reps each armRest 60-90 secondsL-Sit Tuck to Extension x 7-10 reps(extend the legs for 2-3 seconds, pull them in for 2-3 seconds and repeat)Rest 60-90 secondsB. Tabata Row for CaloriesRest 60 secondsTabata Wall BallsRest 60 secondsTabata Kettlebell SwingsRest 60 secondsTabata Push-ups*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Seven sets of:Row 20 seconds @80%Row 20 seconds @90%Row 20 seconds @100%Rest 3 minutes*You MUST increase your pace from one 20 second interval to the next