Wednesday 10.7.2020

"FITNESS"

Complete as many rounds and reps as possible in 24 minutes of:24/18 Calorie Row or Ski18 Kettlebell Swings300 Meter Run15 Push-ups

"PERFORMANCE"

Complete as many rounds and reps as possible in 24 minutes of:24/18 Calorie Row or Ski15 Deadlifts (155/103 lb)300 Meter Run12/9 Strict Handstand Push-ups

"AEROBIC DEVELOPMENT"

Three Sets on the Bike or Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fasterer pace,.90sec at easy pace,30sec at fastest pace.Rest 3min between sets