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Fitness Strength
1.
Every 2 minutes, for 10 minutes
(5 sets):
20 Walking Lunges
2.
Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Shoulder Press x 8 reps @ 21X1
Minute 2 – Supine Chinese Plank x 30-45 seconds
Minute 3 – Bent-Over Barbell Row x 6 reps @ 21X1
Performance Strength
1.
Every 2 minutes, for 10 minutes
(5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
2.
Every 3 minutes, for 15 minutes
(5 sets):
Bench Press x 4-6 reps
Fitness, Performance, Ninja Workout
“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups
*This is a Benchmark board item. If you are in the top 6 best times, please record you’re own results.
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