Tuesday 8.25.2020

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 -- Supinated Grip Barbell Bent Over Row x 8-10 reps @21X1Station 2 -- Alternating Cossack Squats or Lateral Lunges x 8-12 reps (add weight by holding a KB if these are easy for you)Station 3 -- Half-Kneeling Single Arm Kettlebell Press x 6-8 reps each arm @20X1Station 4 -- Hollow Hold/Rock x 40-60 seconds (Bend your knees if you need to in order to reach this time frame)B. Complete as many rounds and reps as possible in 7 minutes of:7 Box Jumps or Step-Ups7 Dumbbell Push Presses7 Burpees

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 -- Bar or Ring Muscle-Ups x 3-6 reps (or Muscle-Up Transitions on Low Rings x 5-7 reps)Station 2 -- Alternating Pistols x 8-12 reps (add weight by holding a KB if these are easy for you)Station 3 -- Strict Handstand Push-ups x Max Reps in 60 seconds (or 4-6 Negative-Only Handstand Push-ups w/3-5 second lowering on each rep)Station 4 -- Hollow Hold/Rock x 40-60 secondsB. Complete as many rounds an reps as possible in 7 minutes of:7 Box Jumps (30/24")7 Dumbbell Push Presses (50/35 lb)7 Burpees

"AEROBIC DEVELOPMENT"

via Chris Hinshaw:500m Row @easy pace1000m @tough paceRest 90 seconds400m Row @easy pace800m @tough paceRest 90 seconds300m Row @easy pace600m @tough paceRest 90 seconds200m Row @easy pace400m @tough paceRest 90 seconds100m Row @easy pace200m @tough pace**double the distances if you use the Bike Erg