Monday 8.30.2021

“FITNESS” & “PERFORMANCE”

A. Every 4 minutes, for 24 minutes (6 sets) for times:
12/10 Calories of Rowing
10 Burpees
8 Alternating Dumbbell Snatches (50/35 lb)
6/4 Strict Handstand Push-ups (or 6 Single Arm Dumbbell Push Presses each arm)
4 Strict Pull-ups

Rest until the 30:00 mark, then...

B. Three sets of:
60 Seconds of Uneven Push-ups @10X1 (30 seconds each side — elevate one hand on a plate or other small, flat surface)
Rest 30 seconds
60 Seconds of Band Pull Aparts @ 1010
Rest 30 seconds
60 Seconds of Side Plank Hold (30 seconds each side)
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets