Wednesday 5.1.2019

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Rope Climbs x 1-2 ascents (Advanced: Legless or L-Seated) -OR- Supine Ring Rows x 8-10 reps @ 2111Station 2 – Strict Ring or Stationary Dips x 8-12 repsStation 3 – Double Unders x 40-60 reps (or 40-60 seconds of Jump Rope Technique Work)Station 4 – (Hollow Hold x 10 seconds + Arch Hold x 10 seconds) x 2 rounds (try not to let your legs or shoulders touch the floor as you transition from Hollow to Arch and back)B. Complete as many rounds and reps as possible in 15 minutes of:100 Meter Run10 Burpees100 Meter Run10 Box Jumps (24/20")

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes