Wednesday 1.13.2021

"FITNESS" & "PERFORMANCE"

A. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 18 minutes of:3 Dual Dumbbell Snatches or Dual Kettlebell Snatches6 Toes to Bar9 Box Jump-Overs (or Step-Overs)12/9 Calorie Echo Bike (or Row)Rest until decently recovered, then...B. Two or Three sets of:1-1-2 Dumbbell Bench Press (or Floor Press) x 6-8 reps @ 2010(Hold both DBs in extension, press with one arm, keeping the other arm locked out, then press with the other arm, then press with both -- this is one repetition)Rest 30 secondsSide Plank Rotations x 8-12/side @ 2010Rest 30 secondsBanded Hammer Curls x 20-30 reps @ 2010Rest 30 seconds

"RUN, ROW, OR BIKE"

30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets