Wednesday 10.9.2019

 

“FITNESS” & “PERFORMANCE”

A. Take 15 minutes to cycle through the following Gymnastics Skills (3-4 rounds maximum):
Rope Climbs x 1-2 ascents (Advanced: Legless or L-Seated) -OR- Supine Ring Rows x 8-10 reps @ 2111
Alternating Pistols 12-16 reps -OR- Pistol Progressions x 4-6 reps each leg
Double Unders x 40-60 reps (or 40-60 seconds of Jump Rope Technique Work)

B. Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Balls (20/14 lb)
10 Toes to Bar (or Hanging Knee Tucks)
15 Box Jumps (24/20″ — step down)
30 Double-Unders (or 10/7 Calorie Ski, Row, or Bike)

“ENDURANCE”

For time @steady effort:
Ski 1000m
Row 1500m
Bike 2000m
Row 1500m
Ski 1000m

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