Wednesday 9.11.2019

"FITNESS" & "PERFORMANCE"

Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 8 Deadlifts @ 65-70% of 1-RM or Double Kettlebell DeadliftsMinute 2 –40-60 Double-Unders (or 40 Seconds for Max Reps of Doubles or Singles)Minute 3 – 4-6 Bar Muscle-Ups or 6-8 Strict Pull-upsMinute 4 –16 Wall Balls (20/14 lb -- or challenge yourself with a heavier Wall Ball if these are easy for you)Minute 5 – 40 Seconds of Prone Plank

“ENDURANCE”

(via @aerobiccapacity)Run or Row Workout300 Meter @fast1 minute easy or walkx 4+800 Meter @ moderate2 minute rest+500 Meter @fast1 minute easy or walkx 2+600 Meter @ moderate2 minute rest+400 Meter @ fast1 minute easy or walkx 3