Thursday 10.7.2021

“FITNESS” & “PERFORMANCE”

A. Take 15 minutes build to today’s 3-RM…
Tempo Front Squat @ 32X1

You MUST adhere to the tempo – 3 second descent, and a 2 second pause in the bottom position; if you cannot do this, then decrease the load and try again. Try to increase from your top end loads from 9.23.2021

-OR- (if you are newer to squatting)

Three or Four sets of:
4-6 Tempo Dumbbell or Kettlebell Front Squats @ 3131
Immediately followed by…
30 seconds Max Reps Dumbbell or Kettlebell Front Squats (NO TEMPO)
Rest 60 seconds
6-8 Tempo Ring Rows @ 31X1
Rest 1-2 minutes between sets

B. In teams of two, against a 24-minute clock, complete the following:
1800/1500 Meter Row
90 Burpees
600 Meter Sandbag Carry (150/100 lb)
Max Meter Bike Erg in time Remaining

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets):
500/400 Meter Row
1000/800 Meter Bike