Wednesday 10.9.2019

"FITNESS" & "PERFORMANCE"

A. Take 15 minutes to cycle through the following Gymnastics Skills (3-4 rounds maximum):Rope Climbs x 1-2 ascents (Advanced: Legless or L-Seated) -OR- Supine Ring Rows x 8-10 reps @ 2111Alternating Pistols 12-16 reps -OR- Pistol Progressions x 4-6 reps each legDouble Unders x 40-60 reps (or 40-60 seconds of Jump Rope Technique Work)B. Complete as many rounds and reps as possible in 15 minutes of:15 Wall Balls (20/14 lb)10 Toes to Bar (or Hanging Knee Tucks)15 Box Jumps (24/20" -- step down)30 Double-Unders (or 10/7 Calorie Ski, Row, or Bike)

“ENDURANCE”

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