Friday 1.8.2021

"FITNESS"

A. Every minute, on the minute, for 15 minutes (3 sets of each):Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 31X1Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @ 31X1Station 3 – Reverse Snow Angels x 6-8 reps @ 2121Station 4 – Double-Under Practice x 45 secondsStation 5 – Hollow or Dead Bug Hold x 30-40 secondsB. In teams of four, relay to complete as many calories as possible in 12 minutes of:30 Second Assault Bike6 BurpeesAs soon as the biking partner is finished with their interval, the next teammate can hop on and start their 30 seconds. If you do not have a team of four, simply start your sets every 2 minutes, and repeat for a total 6 sets.

"PERFORMANCE"

A. Every 2:30, for 12:30 (5 sets):Back Squat*Set 1: 6 reps @ 70-75% of 1-RM Back Squat*Sets 2-4: 3 reps @ 80-85%*Set 5: 6 reps @ 75%B. In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:3 Power Cleans (185/135 lbs)6 Burpees Over the Barbell (can be a lateral hop)Race through each round as quickly as possible, knowing that you will be getting 3:1 rest. Choose a loading that allows for fast, touch-and-go reps.

"RUN, ROW, OR BIKE"

30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets