Wednesday 7.17.2019

“FITNESS” & "PERFORMANCE"

A. Three sets of:Seated Dumbbell Shoulder Press x 8 reps @ 2011Rest 45 secondsKettlebell Chainsaw Row x 8-10 reps/side @ 2011Rest 45 secondsBanded Tricep Extensions x 10-12 reps @ 2011Rest 45 secondsHollow Hold or Flutter Kicks x 30-40 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 9 minutes of:3 Burpees15 Double-Unders (or 3 Calorie Bike)6 Burpees30 Double-Unders (or 6 Calorie Bike)9 Burpees45 Double-Unders (or 9 Calorie Bike)12 Burpees60 Double-Unders (or 12 Calorie Bike)and so on....

“ENDURANCE”

7 Minute Row7 Minute Bike7 Minute Run or Ski(All at 70% effort)+Rest 4 minutes+5 Minute Row5 Minute Bike5 Minute Run or Ski(All at 75% effort)+Rest 3 minutes+3 Minute Row3 Minute Bike3 Minute Run or Ski(All at 80% effort)