Tuesday 10.8.2019

"FITNESS"

A. In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:9 Push-ups (scale up to Ring Push-ups if these are easy for you)12 Russian Kettlebell Swings12/9 Calorie Assault BikeRest until reasonably recovered, then...B. Three sets of:Dumbbell Z-Press x 6-8 reps @ 2111Rest 60 secondsSide Plank Reverse Flies x 8-10 reps each side @ 2011Rest 60 seconds

"PERFORMANCE"

A. In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:5 Strict Handstand Push-ups10 Power Cleans (115/73 lb)15/10 Calorie Assault BikeRest until reasonably recovered, then...B. Three sets of:Dumbbell Z-Press x 6-8 reps @ 2111Rest 60 secondsSide Plank Reverse Flies x 8-10 reps each side @ 2011Rest 60 seconds

"BURN"

40 Seconds on/20 seconds off x 3 rounds of:Ski ErgBear CrawlRowWall BallsRun (lengths of gym)followed by…30 Second Bike Erg @tough30 Second Bike Erg @easyx 6 roundsfollowed by…2-3 rounds of:DB Hammer Curls x 12-15 repsKB Skull Crushers x 12-15 repsV-Ups x 12-15 reps

“ENDURANCE”

For time @steady effort:Ski 1000mRow 1500mBike 2000mRow 1500mSki 1000m