Tuesday 1.28.2020

"FITNESS" & "PERFORMANCE"

A. Three sets of:Dual Kettlebell Front-Racked Walking Lunge x 16-20 steps @ 1010 tempoRest 45-60 secondsSingle Arm Dumbbell Row x 8-10 reps/side @ 2111Rest 45-60 secondsSide Plank x 30-40 seconds each sideRest 45-60 secondsB. Complete as many rounds and reps as possible in 12 minutes of:40 Double-Unders20 Wall Balls (20/14")10 Toes to Bar

"BURN"

Complete as many reps/calories as possible at each of the following 4-minute stations:

Eight rounds of:20 seconds of RowingRest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

Eight rounds of:20 seconds of BurpeesRest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

Eight rounds of:20 seconds of Ski ErgRest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

Eight rounds of:20 seconds of Box Jumps (step down)Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 24:00…

Eight rounds of:20 seconds of Assault BikeRest 10 seconds

“AEROBIC CAPACITY"

6 Minute Row6 Minute Bike6 Minute Run or Ski(All at 70% effort)+Rest 4 minutes+5 Minute Row5 Minute Bike5 Minute Run or Ski(All at 75% effort)+Rest 3 minutes+4 Minute Row4 Minute Bike4 Minute Run or Ski(All at 80% effort)