Wednesday 7.10.2019

“FITNESS” & "PERFORMANCE"

A. Every two minutes, for 8 minutes (4 sets) of:Strict Shoulder Press x 3-4 repsGo as heavy as you can here!B. Every two minutes, for 8 minutes (4 sets) of:Push Press x 3-4 repsC. Complete as many rounds and reps as possible in 4 minutes of:8 Chest-to-Bar Pull-ups (or 4 Strict Pull-ups)8 Push Presses (115/75 lb)Rest 4 minutes, then…D. Complete as many rounds and reps as possible in 4 minutes of:8 Burpees8 Kettlebell Swings (32/24 kg)

“ENDURANCE”

(via @aerobiccapacity)5 minute easy warm-up+3 sets on the Assault Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets