Every minute, on the minute, for 15 minutes:
Minute 1 – RDL x 8 reps @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Keep loads light and fast.
Fitness and Performance:
Every 2 Minutes for 18 Minutes (3 sets), alternate between the following 3 stations:
Station 1 – Inverted Work (HSPU, Wall Climbs, HS Holds, Perfect Push Ups)
Station 2 – Rings or Bar Work (MU, Strict Pull Ups (try not to kip today), Dips, Ring Rows)
Station 3 – Midline Work (L-Sit, GHD Sit-ups, Plank, Hollowbody Hold)
Choose the three movements that you need the most work on. Pick a rep scheme that allows for you to maximize your time at each station. Stop / modify when your form breaks down.
Max Effort 1-Mile Run