Wednesday 1.8.2020

"FITNESS" & "PERFORMANCE"

A. Every 6 minutes, for 30 minutes (5 sets):60 Double-Unders (or 200m Ski)12 Single Arm Dumbbell Push Presses (6 each arm — 50/35 lb)15 Box Jump-Overs (or Step-Overs) (24/20”)12 Toes to Bar150ft Sandbag Carry (150/100 lb) or Farmers WalkFor this workout, you will complete each set in a different order (ie. Set 1 will start with the Double Unders and end on the Carry; Set 2 will start with the Push Press and end on the Double Unders, etc.). Note times for each set, and pay attention to how the different schemes affect your fatigue levels.You should be getting at least 60-90 seconds of rest before heading into your next set; if this isn't the case, please scale back the reps and/or distances as needed.

“ENDURANCE”

4 Minute Bike Erg @80-85% effortRest walk 2 minutesx 4-6 sets*Goal is to achieve the same distance each interval