Tuesday, November 28, 2017

Performance
.
A.Every 4min for 3 sets
10 back squats
.
B.Three cycles
AMRAP in 3min:
80 Double-unders
40 Pull-ups
20 Front rack lunges, 115/75
Rest 3min
.
Fitness
.
A.Every 4min for 3 sets
10 back squats + 1 min plank hold
.
B.Three cycles
AMRAP in 3min:
100 Jump rope
20 Pull-ups
20 Front rack lunges, 55/35
Rest 3min
.
FitCamp
.
A.20 intervals on the Assault bike. 15 sec of max effort/15 sec of resting pace. Stay on the bike for the full 10min. Accumulate as many cal’s as possible
.
B.For time:
Accumulate 7min plank hold
Every time you need a rest complete 20 kettlebell swings
.

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