Tuesday 1.21.2020

"FITNESS" & "PERFORMANCE"

Every 3 minutes, for 36 minutes (3 rounds of each), for times:Station 1 – 1000/800 Meter Bike ErgStation 2 – 60 Seconds of Double-Unders (or Single-Unders) + 30 Second Side Plank each sideStation 3 – 500/400 Meter Ski ErgStation 4 – 2 Rounds of "Strict Cindy"*"Strict Cindy" = 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats*For the Bike and Ski, if you are able to maintain a sub-2:00 pace for the entire length, go with the higher number; if this is unattainable, cut back to 800 and 400 Meters, respectively.  The goal is to have at least 1 minute of rest between stations.

"BURN"

Every 6 minutes, for 24 minutes (4 sets of each):500/400 Meter Bike erg8-12 Burpees250/200 Meter Row12-16 Dumbbell Step Ups200/150 Meter SkiRest until the clock reaches 26:00, then….100 Russian Twists (3 minute cap)

“AEROBIC CAPACITY"

40-45 minutes @steady pace:2k Bike Erg200ft Farmers Carry @moderate750m Row60 Second Plank Hold100 Single Unders