Wednesday 8.26.2020

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 12 minutes of:12/9 Calorie Bike, Ski, or Row9 Push-ups24 Walking or Stationary Lunges (unweighted)6 Toes to Bar or V-UpsRest 4 minutes, then...B. Complete as many rounds and reps as possible in 12 minutes of:200 Meter Run15 Russian Kettlebell Swings30 Double-Unders (or 45 Singles)10 Air SquatsThe goal of these intervals is to maintain a consistent pace throughout. For an added level of accountability, track your splits for each round, and aim to keep them all within 20 seconds of each other.Or, you can choose to just flow through each of these at a moderate pace, focusing on movement quality and steady breathing #chillfit

"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