Friday 12.11.2020

"FITNESS" & "PERFORMANCE"

Every 90 seconds, for 24-30 minutes (4-5 sets) of:Station 1 – 3-5 Clean & Jerks (you choose the weight — should be done as singles), 8-12 DB Ground to Overhead (2 DBs), or 16-20 Alternating DB SnatchesStation 2 – 10-15 BurpeesStation 3 – 10 Front Squats, 15-20 Goblet Squats, or 30-40 Air SquatsStation 4 – 60 seconds of Plank Hold**All of these intervals can be adjusted and/or substituted based on what you have for equipment. The goal is to work for 40-60 seconds (depending on intensity), and have some rest and recovery before moving on to the next work station. The first two rounds through this should be manageable, get a bit tougher as you go.Other options for any of these stations, if you have the equipment:– 20 Wall Balls or Medball Cleans– 20 Weighted Walking Lunges (goblet, Overhead, etc)– 8-12 Strict Pull-ups– 10-15 Strict Dips– 60-75 Double-Unders– 18/15 Calorie Bike– 10-15 Strict HSPUs– 20-25 Heavy KB Swings

"RUN, ROW, OR BIKE"

1 Minute @easy pace1 Minute @moderate pace30 Seconds @easy pace30 Seconds @tough pacex 7-10 rounds (21-30 minutes)*If your pacing is inconsistent, take an extra 3 minute rest after Set 4 or 5 before moving on.