GROUP SESSION: Monday, January 13th 2020

Station #1
For 15 minutes:
Bike + Row + Ski
:20 hard/:40 easy
:30 hard/ :30 easy
:40 hard / :20 easy
1:00 hard
1:00 Rest + transition to next Machine

Station #2:
For 15 minutes:
min 1 – Russian KB Swings x 30 sec
min 2 – Box Jumps x 30 sec
min 3 – Kipping/Strict Pull Ups x 30 sec
x 5 sets

notes:
– Effort on Bike/Row/Ski should be pretty hard, but not 100% all out. When it says “easy”, take it really easy to recover for the next hard interval
– Relax hands and arms on KB, no death-grip. Save that grip for the pull-ups.
– If you don’t have close to 3 strict pull-ups, you should probably not worry about kipping for now. Here’s a useful article
if you are trying to learn how to “kip”
– Post pacing for station 1 to comments if you remember what you held on average

Example:
Row
20 sec @ 1:35
30 sec @ 1:40
40 sec @ 1:45
60 sec @ 1:50