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TUESDAY 20201124

Warm-up

:90 on Bike/Rower at Easy Pace
10 Bootstrappers
5 Plank Walk-out to Push-up
10 Leg Swings Front/Back Side/Side
Lying Supine Twist Stretch
Pec Stretch on Rig

3 Rounds:
5 Push-ups
5 Squat Jumps


Interval Work

Every minute on the minute for 12:00:
:20 High Effort (85-90%) Calorie Bike or Calorie Row*

* Not max effort, you will blow up. Tracking total calories but pay attention to Cal/hr on row or RPM on bike.

FITNESS 20201124

As many rounds and reps as possible in 12 minutes:
6 Push-ups
18 Plate Hops (45# plate)
9 Calorie Bike

Scoring: Rounds + Reps


PERFORMANCE 20201124

As many rounds and reps as possible in 12 minutes:
6 Push-ups
9 Box Jump-overs (24/20″)
12 Calorie Row

Scoring: Rounds + Reps

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