Friday 11.20.2020

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 — Strict Pull-ups x 8-10 reps @2111
Station 2 — Roll to Candlestick x 6-8 reps
Station 3 — Single Arm Overhead Walk x 40-60 ft each arm (about 30 seconds per side)
Station 4 — Hollow Rock/Hold x 45-60 seconds

B. Four sets for max reps:
30 Seconds of Dumbbell Renegade Rows (Push-up, Row Left, Row Right = 1 rep)
Rest 30 seconds
30 Seconds of Alternating Dumbbell Push Presses (hold two DBs in a front-racked position, and alternate arms each rep on the Push Press)
Rest 30 seconds
30 Seconds of Lateral Hops Over Dumbbell
Rest 30 seconds

“PERFORMANCE”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 — Bar or Ring Muscle-Up x 4-8 reps
Station 2 — Rolling Pistols x 6-8 reps
Station 3 — Handstand Walk x 30-50 feet (in 10-ft increments at your station)
Station 4 — Hollow Rock/Hold x 45-60 seconds

B. Four sets for max reps:
30 Seconds of Dumbbell Renegade Rows (Push-up, Row Left, Row Right = 1 rep)
Rest 30 seconds
30 Seconds of Alternating Dumbbell Push Presses (hold two DBs in a front-racked position, and alternate arms each rep on the Push Press)
Rest 30 seconds
30 Seconds of Double-Unders
Rest 30 seconds

“AEROBIC DEVELOPMENT”

3 sets:
500m at moderate pace
Rest 30 seconds
400m at fast pace
Rest 30 seconds
300m at faster pace
Rest 30 seconds
200m at fastest pace
Rest 30 seconds
100m at sprint
Rest 2 minutes

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