Tuesday 11.19.2019

*Sweatshirt Pre-Order ends tomorrow (Wednesday 11/20) at Noon!  Please let us know if you have any questions; otherwise, order through Zen Planner by clicking here.

"FITNESS" & “PERFORMANCE”

A. Three sets of:Single Arm Dumbbell or Kettlebell Bench Press x 8-10 reps each arm @2011Rest 45 secondsBent Over Reverse Flies x 10-15 repsRest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 — 15 Burpees (no jump)Minute 2 — 120ft Dual Kettlebell Front Rack CarryMinute 3 — 9/6 Calorie Echo Bike Sprint

"BURN"

12 minutes @steady pace:1 Turkish Get up each arm6 Burpee Broad Jumps9 Ring Rows @30X1 tempo12/9 Calorie Bike ErgRest 3 minutes, then...12 minutes @steady pace:2 Wall Climbs4 Strict Pullups6 Ball Slam + Box Walkover with Ball10/7 Calorie Ski

“ENDURANCE”

(Courtesy @aerobiccapacity)Row Workout3x (400m at moderate pace, 200m at easy pace)Rest 2min3x (300m at fast pace, 200m at easy pace)Rest: 2min3x (200m at faster pace, 200m at easy pace)Rest 2min3x (100m at fastest pace, 200m at easy pace)Total: 5400m