Tuesday 11.5.2019

"FITNESS" & "PERFORMANCE"

Every 4 minutes, for 32 minutes (8 sets):Row 250/200 Meters15/10 Push-ups30 Double-Unders (or 8-10 Alternating Box Step-Ups)5 Strict Pull-ups*Note times for each set; goal is the lowest possible total working time across the whole workout.

"BURN"

Complete as many rounds and reps as possible in 7 minutes of:20 Double-Unders or 40 Singles40-ft Lateral Bear Crawl (20ft each way)100 Meter SkiRest 2 minutes, then…Complete as many rounds and reps as possible in 7 minutes of:500 Meter Bike Erg30 Second Plank Hold10 Squat Jumps to Pull-up BarRest 2 minutes, then…Complete as many rounds and reps as possible in 7 minutes of:80-ft Sandbag or D-Ball Walk250m Row10 Push-ups

“ENDURANCE”

Assault Bike Workout (via Chris Hinshaw)Part 1:6 sets:90sec at fast pace,90sec at easy pace.Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2..Part 2:6 sets:60sec at easy pace60sec at fast paceDetails: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace intervalTotal: 30min