Friday 5.10.2019

 

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calorie Assault Bike
Minute 2 – 10-15 Toes to Bar
Minute 3 – 30-50 Double-Unders (or 150/125 Meter Ski Erg)
Minute 4 – 100-ft Heavy Front Loaded Carry (Sandbag, Medball, or Dual KB)
Minute 5 – 6-8 Strict Dips @ 20X1 tempo OR 8-12 Push-ups @ 20X1 tempo

“ENDURANCE”

30 Second Bike/Ski/Row @ easy
30 Second Bike/Ski/Row @ moderate
30 Second Bike/Ski/Row @ tough pace (but could hold for a whole minute)
Rest walk 1 minute
x5 rounds
rest 5 minutes
x2

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