Thursday 2.14.2019

"FITNESS" & "PERFORMANCE"

Every 2 minutes, for 30 minutes (3 rounds) of:Station 1 – 400/300 Meter RowStation 2 – 45 Seconds of Side Plank Hold (each side)Station 3 –30 Wall Balls (20/14 lbs)Station 4 – 400/300 Meter SkiStation 5 – 15 Burpee Box Jump-Overs (or Step-Overs -- you choose the height)Your goal should be to finish this entire workout without falling short in any interval. If the prescribed reps or distances are unattainable, please adjust so that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round is very challenging (both mentally and physically).

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

1 Minute Assault Bike @40-50 RPM1 Minute Assault Bike @50-60 RPM1 Minute Assault Bike @60-70 RPMx 10 sets (30 minutes)*Goal is consistent output in each interval; pick a number and stay there for the whole minute.