Fitness:
Every minute, on the minute, for 20 minutes (4 sets of each):
– Minute 1 – Supine Ring Rows x 8 reps @ 2111
– Minute 2 – Left Leg Box Step-Ups with KBs x 6-8 reps @ 3111
– Minute 3 – L-Seated KB Press x 8 reps @ 2011
– Minute 4 – Right Leg Box Step-Ups with KBs x 6-8 reps @ 3111
– Minute 5 – Tempo Push-Ups x 10 reps @ 1111
Post weights to your comments.
Performance:
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Pistols Practice (w/ a KB, negatives from box, band, candlestick, etc.)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated KB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds
Fitness:
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Knee Raises
Minute 2 – 30 seconds of Row (Calories)
Minute 3 – 30 seconds of Push Ups
Performance:
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Double Unders
Minute 3 – 30 seconds of Ring Dips
Fitness and Performance:
Three sets of:
Reverse Snow Angels x 15-20 reps
Rest 30 seconds
Hollow Hold x 45-60 seconds
Rest 30 seconds