50 Minutes, moving continuously between movements, but with enough rest to properly perform working sets.
a) Dumbbell Bench Press x 8 reps
b) Weighted Hip Extension x 8-12 reps
c) Ring Roll Outs x 8 reps
d) Deadlift x 3 reps
e) 400m ski
h) 20 Calorie Bike
Today’s work will require focus for the whole class. If performed properly you will experience high heart rate due to the “interval” effect. Rest enough between sets to be able to put near maximal effort into each set; do not pace. This is an opportunity for significant improvement.
Practice Transitions for Muscle Ups, Strict handstand Pushups, or Strict Toes to Bar for 10 Minutes