Friday 11.6.2020

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"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @ 4011(try to increase loading from last week)Rest 60 secondsTurkish Get Up x 2 reps each armRest 60 secondsStrict Hanging Knee Raise x 8-12 reps @2111Rest 60 secondsB. Three rounds for time of:400 Meter Run30 Kettlebell Swings20 Single Arm Kettlebell or Dumbbell Push Presses (10 each arm)

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Deadlift x 3 reps @78-83% of 1-RM*If you completed all of your sets comfortably last week, increase the loading by 3-5% for this week.B. Three rounds for time of:400 Meter Run30 Kettlebell Swings (24/16 kg)20 Single Arm Kettlebell Push Presses (10 each arm)

"AEROBIC DEVELOPMENT"

6 Minutes @85-90% effort:8/6 Calorie Ski8/6 Calorie Row8/6 Calorie BikeRest walk 2 minutesx 3-5 sets