Tuesday 12.8.2020 (Home Workout)

"FITNESS" & "PERFORMANCE"

Two sets of:30 Second Run/Bike/Row/Jump Rope/Jumping Jacks30 Seconds of Sampson Stretch Lunges30 Seconds of Alternating Scorpion Kicks30 Second Run/Bike/Row/Jump Rope/Jumping Jacks30 Seconds of Pigeon Stretch each Leg30 Seconds of Downward Dog Stretch30 Seconds of Divebomber Push-Upsthen...A. Complete as many rounds and reps as possible in 4 minutes of:8 Single Arm Hang Clean Thrusters (4 each arm)12 V-UpsRest 2 minutes, then...B. Complete as many rounds and reps as possible in 4 minutes of:6 Alternating Single Arm Devil's Press (3 each arm)12 Jumping Air SquatsRest 2 minutes, then...Repeat Parts A and B for a second set of each (24 total minutes, 16 minutes of work)Rest until the running clock reaches 28:00, then...B. Three sets for max reps:30 Seconds of Hollow RocksRest 30 seconds30 Seconds of Arch RocksRest 30 seconds

"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.