Friday 7.12.2019

 

“FITNESS”

A. Complete as many reps as possible in 10 minutes of:
60 Seconds of Wall Balls (Partner A)
60 Seconds of Wall Balls (Partner B)

If you don’t have a partner, you’ll simply work for 60 seconds, then rest for 60 seconds, for 5 sets.

B. Three sets of:
Single Leg Kettlebell Deadlifts x 6-8 reps each side @ 3011
Rest while partner works
Dumbbell or Kettlebell Floor Press x 8-10 reps @ 3011
Rest while partner works

“PERFORMANCE”

A. In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Balls (20/14 lbs)

B. Three sets of:
Single Leg Kettlebell Deadlifts x 6-8 reps each side @ 3011
Rest while partner works
Dumbbell or Kettlebell Floor Press x 8-10 reps @ 3011
Rest while partner works

“ENDURANCE”

(via @aerobiccapacity)
5 minute easy warm-up
+
3 sets on the Assault Bike or Air Runner:
30sec at easy pace,
90sec at moderate pace,
.
45sec at easy pace,
75sec at fast pace,
.
60sec at easy pace,
60sec at faster pace,
.
75sec at easy pace,
45sec at fastest pace,
.
90sec at easy pace,
30sec sprint,
.
Rest 3min between sets

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