Tuesday 11.24.2020

"FITNESS"

A. Five rounds for time of:300 Meter Run12 Burpees9/6 Strict Pull-upsTime cap: 25 minutesRest until reasonably recovered, then....B. Two sets of:Single Arm Dumbbell Row x 10 reps each arm @2111Left Side Plank x 45 secondsBanded Pull Aparts x 15 reps @2111Right Side Plank x 45 seconds

"PERFORMANCE"

A. For time:900 Meter Run30 Burpees to Target (touch your pull-up bar)30 Pull-Ups600 Meter Run20 Burpees to Target20 Chest-to-Bar Pull-Ups300 Meter Run10 Burpees to Target10 Bar Muscle-UpsRest until reasonably recovered, then...B. Two sets of:Single Arm Dumbbell Row x 10 reps each arm @2111Left Side Plank x 45 secondsBanded Pull Aparts x 15 reps @2111Right Side Plank x 45 seconds

"AEROBIC DEVELOPMENT"

3 sets:500m at moderate paceRest 30 seconds400m at fast paceRest 30 seconds300m at faster paceRest 30 seconds200m at fastest paceRest 30 seconds100m at sprintRest 2 minutes