Tuesday 1.29.2019

"FITNESS" & "PERFORMANCE"

A. Every two minutes, for 8 minutes (4 sets) of:Strict Shoulder Press x 3-4 repsGo as heavy as possible here.B. Every two minutes, for 8 minutes (4 sets) of:Push Press x 3-4 repsBuild off of your top end set from Part A.C. Two sets for max reps/calories of:3 Minutes of Assault Bike (for Calories)2 Minutes of Double-Unders1 Minute of Handstand Push-ups (Kipping is allowed) or Push-upsRest 3 minutesIf you don't have Double-Unders yet, you can sub Single Unders, or Ski Erg (if jumping is a no-go).

"COMPETITION"

Same as Performance

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1