Wednesday 10.6.2021

“FITNESS”

A. Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Kettlebell Swings

Rest 5 minutes, and when the running clock reaches 20:00…

B. Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Echo Bike
20 Single Arm Dumbbell Push Presses (10 each arm)
20 Jumping Lunges (or Walking Lunges)

Rest as needed, then...

C. (Optional) Two or Three sets of:
Tall Kneeling Zottman Curls x 8-10 reps @3131
Rest as needed
Bent Over Reverse Flies x 12-15 reps @21X0
Rest as needed

“PERFORMANCE”

A. Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Echo Bike
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B. Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Kettlebell Swings (24/16 kg)

Rest as needed, then...

C. (Optional) Two or Three sets of:
Tall Kneeling Zottman Curls x 8-10 reps @3131
Rest as needed
Bent Over Reverse Flies x 12-15 reps @21X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets):
500/400 Meter Row
1000/800 Meter Bike