Wednesday 7.24.2019

“FITNESS”

A. Three sets of:Strict Pull-Ups x 6-8 reps @ 2111Rest 60 secondsSide Plank x 30-40 seconds each sideRest 60 secondsJump Rope/Double-Under Practice x 60 secondsRest 60 secondsB. Three rounds for time of:400 Meter Run20 Dumbbell Plank Rows10 L-Seated Dumbbell Presses

"PERFORMANCE"

A. In six attempts or less, find your 1-RM Weighted Pull-UpRest at least 2-3 minutes between attempts, and spend that time working on hip mobility, and warming up the lower body for Part B. You can also practice Double-Unders during this time, if you need practice there.B. Three rounds for time of:400 Meter Run20 Pull-Ups10 Strict Handstand Push-Ups

“ENDURANCE”

Three sets for times:800 Meter Run or Ski1000 Meter Row2000 Meter BikeRest 4 minutes between sets