Friday 12.14.2018

"FITNESS"

A. Three sets of:Goblet Squat x 4-6 reps @ 32X1Rest 45 secondsHalf-Kneeling Landmine Press x 6-8 reps each arm @21X1Rest 45 secondsSupinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0Rest 45 secondsReverse Snow Angels x 10-12 reps @ 3131Rest 45 secondsB. Every 3 minutes, for 15 minutes (5 sets):12/9 Calorie Assault Bike6 Dumbbell Ground to Overhead (go heavy here!)

"PERFORMANCE"

A. Six sets of:Snatch Balance + 2 Overhead SquatsRest 2 minutesBuild to today’s heavy.B. Every 3 minutes, for 15 minutes (5 sets):12/9 Calorie Assault Bike6 Ground to Overhead (155/105 lb)

"ENDURANCE"

45 Minute Assault Bike @70%*Every 9 minutes, get off and complete2 Turkish Get Ups each arm12 Goblet Squats40-60 second FLR