2/11/13 Monday

Fit Camp

Tabata Air Squat

Tabata Hollow Rock or Hollow Rock holds

+

For max reps/meters:

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

Fitness

A1. Back Squat @ 30×1; 8-10 x 3 sets, rest 60 sec

A2. Pull-Ups @ 21×1; 6-8 x 3, rest 60sec

A3. Hollow Rocks; 30-45sec, rest 60 sec

+

B. 
For max reps/meters:

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

 

Performance

A1. Bulgarian Split Squat; 8-12 reps x 3sets, 
Rest 30 seconds

A2. 60-second Handstand Hold
or
(5 Wall Climbs)
or
(max rep Handstand Push-Ups), Rest 3 minutes

+

“Annie”

50-40-30-20 and 10 rep rounds of:

Double-Unders

Sit-ups