Friday 1.10.2020

"FITNESS" & "PERFORMANCE"

A. Three sets of:Sumo Deadlift x 8 reps @ 21X1Rest 60 secondsWeighted Pull-up x 4 reps @ 21X0Rest 60 secondsFront-Leaning Rest on Rings x 40-60 secondsRest 60 secondsTake enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups are decently challenging. If you do not have Strict Pull-ups yet, complete Negative-Only Pull-ups with a 5- to 7- second lowering.B. Every 3 minutes, for 15 minutes (5 sets):3 No-Push-up Burpees to Plate6 Ball Slams9/6 Calorie Echo BikeThese are intended to be all-out sprints.  Go as hard as you can, and trust in your ability to recover between rounds.

“ENDURANCE”

4 Minute Bike Erg @80-85% effortRest walk 2 minutesx 4-6 sets*Goal is to achieve the same distance each interval