Tuesday 9.22.2020

"FITNESS"

A. Complete as many rounds and reps as possible in 4 minutes of:2 Strict Pull-ups or 40-ft Farmer's Walk4 Curtsy Squats or Air Squats16 Mountain ClimbersRest 2 minutes, then…B. Complete as many rounds and reps as possible in 4 minutes of:4/3 Calorie Echo Bike or Ski (or 5/4 on Bike Erg)4 BurpeesRest 2 minutes, then…Repeat Parts A and B for a second time through (24 minutes total, 16 minutes of work).C. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 -- Hollow Hold x 30-40 secondsMinute 2 -- Reverse Snow Angels x 8-12 reps (slow and controlled)

"PERFORMANCE"

A. Complete as many rounds and reps as possible in 4 minutes of:2 Strict Pull-ups4 Pistols16 Double-UndersRest 2 minutes, then…B. Complete as many rounds and reps as possible in 4 minutes of:4/3 Calorie Echo Bike4 BurpeesRest 2 minutes, then…Repeat Parts A and B for a second time through (24 minutes total, 16 minutes of work).C. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 -- Hollow Hold x 30-40 secondsMinute 2 -- Reverse Snow Angels x 8-12 reps (slow and controlled)

"AEROBIC DEVELOPMENT"

1 Minute Ski @70%Rest 30 seconds1 Minute Row @80%Rest 30 seconds1 Minute Run or Bike @90%Rest 1:30x 5 sets