Monday 6.7.2021

“FITNESS”

A. Three sets of:
Back Squat x 6 reps @32X1*
Rest 60 seconds
Single Arm Dumbbell Row x 6-8 reps each arm @ 2111
Rest 60 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

*Try to increase from the loads you used on 5.24.2021

B. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Row or Ski
12 Wall Balls
12 V-Ups

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 4 reps @ 32X1

*If you liked the Low-Bar Back Squat, and want to continue working this movement, try to build off of your sets from 5.24.2021. If it felt super awkward or uncomfortable, feel free to take a regular, high-bar position on these.

B. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Ski Erg
12 Wall Balls (20/14 lb)
9 Toes to Bar

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here