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THURSDAY 20210225

Warm-up

:90 on Bike or Rower
10 Leg Swings Front/Back Side/Side
5 Plank Walk-outs
10 Floor Facing Snow Angels
5 Thread The Needle/side
Seated Forward Fold Stretch
Samson Stretch

2 Rounds:
4 Strict Pull-ups or Ring Rows
6 Lunges


Strength and Skill

Every 1:30 for 12:00 (8 sets total–4 sets per arm):
1 Kettlebell in Front Rack + 1 Dumbbell Overhead 80′ Walk* (1 Arm every 1:30)

* As heavy as possible–one kettlebell is in in front rack position, other arm has a dumbbell locked out overhead while performing a walk of the entire rig down and back. SLOW and CONTROLLED with the walk and try to keep the torso as upright as possible and the arm with the dumbbell as close to the ear as possible. This is meant to provide time under tension and speeding up the walk defeats the purpose of this exercise.


FITNESS 20210225

Every 2:00 for 12:00 (6 sets for total calories):
10/7 Ring Rows
40 Single-unders or Speed-steps
Max Effort Calorie Row to 1:30*

* Working to 1:30 and resting :30 before next 2:00 interval.

Clock will be set to 6 intervals of 1:30 Work, :30 Rest.

Score = total calories.

This workout is inspired by Brent Johnston’s love for intervals. Donate to make Brent do burpees at this link:
interland3.donorperfect.net/weblink/WebLink.aspx?name=E345640&id=11

Scoring: Calories


PERFORMANCE 20210225

Every 2:00 for 12:00 (6 sets for total calories):
6/4 Strict Pull-ups
24 Double-Unders
Max Effort Calorie Bike to 1:30*

* Working to 1:30 and resting :30 before next 2:00 interval.

Clock will be set to 6 intervals of 1:30 Work, :30 Rest.

Score = total calories.

This workout is inspired by Brent Johnston’s love for intervals. Donate to make Brent do burpees at this link:
interland3.donorperfect.net/weblink/WebLink.aspx?name=E345640&id=11

Scoring: Calories

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