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THURSDAY 20210107

Warm-up

:90 Bike or Row
10 Scorpions
10 Downward/Upward Dogs
10 Hollow Rocks
10 Superman Holds
10 Reverse Lunges/leg

2 Rounds:
5 Burpees
10 Kip Swings

FITNESS 20210107

Every 1:30 for 30:00 (20 Intervals Total–5 Rounds of each):
Int 1 – 20/15 Calorie Row
Int 2 – 12 Goblet Reverse Lunges (35-44#, 20-35#) [6/leg]
Int 3 – 12 Renegade Rows (25-35#, 15-25#) [6/arm]
Int 4 – 20 Lateral Jumps Over KB/DB

Score = total rounds. 20 rounds = all work completed as prescribed within :90 windows.

Scoring: Rounds + Reps


PERFORMANCE 20210107

Every 1:30 for 30:00 (20 Intervals Total–5 Rounds of each):
Int 1 – 18/14 Calorie Bike
Int 2 – 12 Front Rack Reverse Lunges from floor (115/80#) [6/leg]
Int 3 – 12 Renegade Rows (45-50#, 30-35#) [6/arm]
Int 4 – 12 Box Jumps (30/24″)

Score = total rounds. 20 rounds = all work completed as prescribed within :90 intervals.

Scoring: Rounds + Reps


At Home Workout

Every 1:30 for 30:00 (20 Intervals Total–5 Rounds of each):
Int 1 – 15 Burpees
Int 2 – 12 Goblet Reverse Lunges (KB/DB)
Int 3 – 12 Renegade Rows (35-40#, 25-30# KB/DB) [6/arm]
Int 4 – 20 Tuck Jumps

Score = total rounds. 20 rounds = all work completed as prescribed within :90 intervals.

Scoring: Rounds + Reps

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