Thursday 12.9.2021

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Handstand Hold Work x 30-45 seconds
(freestanding, against the wall, off a box, etc.)
Rest 30 seconds
Single Arm Ring Row x 5-7 each arm @ 2111
Rest 30 seconds
Hollow Hold/Rock x 40-60 seconds
Rest 30 seconds
Reverse Snow Angels x 10-12 reps @ 2020
Rest 30 seconds

B. Every 4 minutes, for 24 minutes (6 sets):
150/120 Meter Ski
120-ft Farmers Carry
300/240 Meter Bike Erg
6 Burpees to a 6" target