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TUESDAY 20210105

Warm-up

3 Rounds:
:30 Bike or Row at Moderate Pace
5 Air Squats
5 Plank Walk-out to Push-up
5 Kipping Knee Raises

Prayer Stretch
10 Scorpions
Pec Stretch on Rig


Strength and Skill

Every minute on the minute for 8 minutes (4 Sets of Each):
Min 1 – :30 Max Effort Medball Russian Twists (20/14#)*
Min 2 – :30-40 Plank on Elbows

* Feet elevated off floor during twists.


Max Effort Russian Twists (4 x :30)

Total Reps of Medball Russian Twists

Scoring: Reps


FITNESS 20210105

For Time With a 20 Minute Cap:
21-18-15-12
Calorie Bike
Hand Release Push-ups
Abmat Sit-ups

Scoring: Time


PERFORMANCE 20210105

For Time With a 20 Minute Cap:
27-21-15-9
Calorie Row
Hand Release Push-ups
Toes-to-Bar

Scoring: Time


At Home Workout

For Time With a 20 Minute Cap:
27-21-15-9
Up Downs (Burpee without Push-up portion)
Hand Release Push-ups
Abmat Sit-ups

Scoring: Time

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