(910) 612-2203

IMG_6671

FITNESS EXPRESS

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

 

FITNESS

A. Three sets (12 minutes) of:

30 seconds of Dynamic Push-Ups

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds

B. Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

A. Three sets (12 minutes) of:

30 seconds of Dynamic Push-Ups

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds

B. Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

A. Complete as many rounds and reps as possible in 4 minutes of:

6 Hang Squat Cleans (175/115 lbs)

6 Burpees Over the Barbell

Rest exactly 3 minutes after Part A, and then:

B. Complete as many rounds and reps as possible in 6 minutes of:

4 Overhead Squats (135/95 lbs)

12/8 Ring Dips (take the OHS weight from the floor)

Rest exactly 3 minutes after Part B, and then:

C. For Max Calories:

8 Minutes of Rowing