Tuesday 7.2.19

A) "JT"

21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups

B) Accumulate 2 Minutes in a Supinated Grip Hang

Above & Beyond

Cool Down

1 Minute/Arm Twisted Cross
1 Minute/Arm Thread the Needle
2 Minute Child Pose with Shoulder Variation

Strength

A) For Time
50 Russian Twists (30#/20#)

B) 5 X 3 Deadlift

Endurance

Assault Bike & Rower

5 Minutes
50 Seconds Rest
4 Minutes
80 Seconds Rest
3 Minutes
30 Seconds Rest
2 Minutes
40 Seconds Rest
4 Minutes
40 Seconds Rest
3 Minutes
60 Seconds Rest
2 Minutes
20 Seconds Rest
1 Minutes
20 Seconds Rest
3 Minutes
30 Seconds Rest
2 Minutes
40 Seconds Rest
1 Minutes
10 Seconds Rest

*Alternate between the Bike & Rower.
For example: 5 minutes on bike, rest 50 sec, 4 minutes on rower, rest 80 sec, 3 min on bike…
**Pacing is moderate/hard (85% RPE) for both bike and rower.

Gymnastics

Crossover Symmetry - Iron Cap

Chelsea JungComment