Friday 10.25.2019

"FITNESS"

A. Three sets of:Back Squat x 8-10 reps @ 3011Rest 45 secondsTempo Push-ups x 8-12 reps @1111Rest 45 secondsSide Plank x 30-40 seconds/sideRest 45 secondsB. For max reps/calories:2 Minutes of Assault BikeRest 60 seconds2 Minutes of Dumbbell ThrustersRest 60 seconds2 Minutes of BurpeesRest 60 seconds2 Minutes of Assault Bike

"PERFORMANCE"

A. Four sets of:Back Squat x 4 reps @ 30X1 tempoRest 2-3 minutes*Use last week's sets (of 6 reps) as a reference, with the goal of increasing the loading by 5-10%. If you missed that session, choose weights that will make the last 2 reps of the final 2 sets very challenging at the prescribed tempo.B. For max reps/calories:2 Minutes of Assault BikeRest 60 seconds2 Minutes of Thrusters (115/75 lbs)Rest 60 seconds2 Minutes of Burpee to 6" TargetRest 60 seconds2 Minutes of Assault Bike

“ENDURANCE”

90 Second Row @fast pace200m easy run60 Second Row @faster pace100m easy jog30 Second Row @fasterer pace50m easy walk15 Second Row @max effortRest 2 minutesx 4-5 sets