Tuesday 3.10.2020

"FITNESS"

A. Three rounds, not for time, of (15 minute cap):Wall-Facing Handstand Hold x 30-40 secondsPistol Progressions or Cossack Squats x 12-16 repsL-Sit Hold or Tuck-Sit Hold x 30-40 seconds (accumulate this time if you need to)B. Two sets for max reps of:2 Minutes of Assault Bike (for Calories)2 Minutes of L-Sit Dumbbell Presses2 Minutes of Rowing (for Calories)2 Minutes of Hand-Release Push-ups

"PERFORMANCE"

A. Three rounds, not for time, of (15 minute cap):Handstand Walk x 30-50 feet(use partner assist or Handstand Shoulder Taps if you don’t have handstand walks yet)Alternating Pistols x 12-16 reps(if you’re proficient, practice adding weight with a kettlebell)L-Sit Hold x 30-40 seconds (accumulate this time if you need to)B. Two sets for max reps of:2 Minutes of Assault Bike (for Calories)2 Minutes of Strict Handstand Push-Ups2 Minutes of Rowing (for Calories)2 Minutes of Ring Dips

"AEROBIC DEVELOPMENT"

Five or Six sets of:500 Meter Row @80-90%Rest walk 90 seconds400 Meter Run @80-90%Rest walk 90 seconds