Tuesday 11.13.2018

"FITNESS"

A. Every 90 seconds, for 15 minutes (5 sets of each):Station 1 – Single Arm Dumbbell Press (or Landmine Press) x 6 reps each arm @21X1Station 2 – Jump Rope/Double Under Practice x 45 secondsB. Complete as many rounds and reps as possible in 15 minutes of:20/15 Calorie Assault Bike100 Meter Farmer's Walk30/20 Push-ups

"PERFORMANCE"

A. Five sets for max reps of:45 seconds of Strict Handstand Push-UpsRest 45 seconds45 seconds of Double-UndersRest 45 secondsB. Complete as many rounds and reps as possible in 15 minutes of:20/15 Calorie Assault Bike100 Meter Farmer's Walk (32/24kg)30/20 Push-ups

"COMPETITION"

Same as Performance+Optional PM Session:30 Second Run @high effortRest 90 secondsx 8-15 sets -- terminate when you can no longer maintain speed through the whole 30 seconds, with the given rest time.

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run