time trials

This is the best 25 minutes of your life today! so get in and have fun today with this little bit of fun.

workout:

10 min max distance on treadmill

rest 2 minute

2 minute max pullups

1 minute rest

2minute max pushpress non dominant hand(16kg/12kg)

2minute max pushpress dominant hand(16kg/12kg)

1minute rest

2 minute max row for distance

1 minute rest

2 minute max burpees

****let's talk about the pushpress a second. notice there is no rest between the sets you go right into the next set once time is ended on one. once the weight is in place in the rack position you can not sit the weight down or the set is over. also you can not use your opposite hand for support. if either happens then the set is over and you forfeit any future reps. if you do any of these on the nondominant hand then you will sit the kettlebell down and wait til the 2 minutes us up and then start on the dominant hand when told to.

Endurance workout:

1min on 3 min off, 1min on 3 min off, 1min on 3 min off

No pacing, This interval set is to be done as close to all out as possible on each Interval.

MOMWOD:

Skill Day

Core work!

Max side plank

Max plank on forearms

Max side plank other side

Max L-sit or tuck sit