Tuesday 1.14.2020

"FITNESS"

A. Three sets, not for time, of:Supine Ring Rows x 10-12 reps @2111Handstand Walk x 30-50 ft(or Nose to Wall Handstand Hold x 40-60 seconds)Pistols or Pistol Progressions x 4-6 reps each legB. Against a 3-minute running clock, complete:Row 500 MetersStrict Handstand Push-Ups (or L-Seated Dumbbell Press) x Max RepsRest 3 minutes between sets, and complete a total of four sets.

"PERFORMANCE"

A. Three sets, not for time, of:Ring Muscle Ups x 3-8 reps(or Low Ring Muscle Up Progression x 3-6 reps)Handstand Walk x 30-50 ft(or Nose to Wall Handstand Hold x 40-60 seconds)Alternating Pistols x 12-16 repsB. Against a 3-minute running clock, complete:Row 500 MetersStrict Handstand Push-Ups (or L-Seated Dumbbell Press) x Max RepsRest 3 minutes between sets, and complete a total of four sets.

"BURN"

A. Four rounds @70-75% (10 minute cap):8 Lateral Box Walk Overs120-ft Uneven Carry (switch sides halfway)40 Single-Unders20 Second Hollow Holdfollowed by…B. As many rounds and reps as possible in 10 minutes of:10 Calorie Row8 Dumbbell Push Presses6 Burpees Over the Rowerfollowed by…C. Three sets of:20 Second Plank from Elbows20 Second Side Plank Left Side20 Second Plank from Elbows20 Second Side Plank Right SideRest 40 seconds

“AEROBIC CAPACITY"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @slightly fasterRow 300 Meters easyRow 100 Meters @slightly fastererRow 200 Meters easyRow 50 Meters @fastestRow 100 Meters easyRest walk 3 minutesx 3 sets