Thursday, January 31, 2019

Performance
.
Every 2:00 for 5 sets, complete:
5 Bench Press
12/10 cal Ski Erg
.
3 Cycles of:
AMRAP in 3min of:
20 GHD Sit-Ups
10/8 Bar Muscle Up
ME Push Ups
.
Rest 1min
.
Intermediate
Every 2:00 for 5 sets, complete:
5 Bench Press
12/10 cal Ski Erg
.
3 Cycles of:
AMRAP in 3min of:
15 GHD Sit-Ups
12 Strict Pull-Ups
ME Push Ups
.
Rest 1min
.
Fitness
.
AMRAP in 10min of:
10 DB Bench Press
12/10 cal Ski Erg
.
AMRAP in 10min of:
25 Sit-Ups
15 Push Ups
10 Strict Pull-Ups
.
FitCamp
.
3x
1min Plank Hold
30sec Jack Knives
30sec rest
30sec Penguin Sit-Ups
30sec rest
.
Tabata 4min each
Assault Bike Sprints
Mountain Climbers
Side Plank – alt sides every interval during 10sec rest)
Jumping Squats

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