Tuesday 3.23.2021

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 12 minutes of:15/12 Calorie Bike, Row, or Ski12 Push-ups9 Toes to Bar (or Hanging Knee Raises)6 Alternating Pistols (or Curtsy Squats)Rest 4 minutes, then…B. Complete as many rounds and reps as possible in 12 minutes of:150 Meter Run30 Double-Unders (or 45 Singles)9 BurpeesThe goal during these intervals is to maintain a consistent pace throughout. For an added level of accountability, track your splits for each round, and aim to keep them all within 20 seconds of each other.Or, you can choose to just flow through each of these at a moderate pace, focusing on movement quality and steady breathing #chillfit*For a more advanced option on Part A, for those that have the necessary skill, try the following:Complete as many rounds and reps as possible in 12 minutes of:15/12 Calorie Bike, Row, or Ski9 Toes to Bar6 Alternating Pistols3/2 Ring Muscle-Ups

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here