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TUESDAY 190514

Warm-up:

Individual…

Row and Bike
Crossover Symmetry

Group….

Every minute, on the minute, for 10 minutes (2 sets) of:
Minute 1 – Wall Slides x 5 @ 3 sec up and down
Minute 2 – Bear Crawl Down and Back
Minute 3 – Handstand Hold (or Wall Runs) x 30-45 seconds
Minute 4 – Scapular Pull-Ups x 10
Minute 5 – Over-Under Drill x 4-6 (2-3 each direction)

 

Fitness:

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press

Performance:

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

 

Mobility:

Roll Posterior

Couch Stretch

Pigeon Stretch

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