Friday 12.20.2019

"FITNESS"

A. Three sets of:Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111Rest 45 secondsTall Box Jumps x 6 reps(height of box doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take 30-40 seconds to complete your 6 reps)Rest 45 secondsFront Leaning Rest on Rings x 40-60 secondsRest 45 secondsB. Against a 60-second running clock, complete:9 Ball Slams (30/20 lb)Assault Bike or Bike Erg x Max CaloriesRest 60 seconds between sets, and complete a total of 5 sets for max calories of Assault Bike.

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (5 sets) of:Station 1 – Hang Power Clean + Power Clean(building here to as heavy as you can handle for this complex; drop and reset between each lift)Station 2 – Tall Box Jump x 3 reps(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down and reset between jumps)B. Against a 60-second running clock, complete:3 Sandbag Cleans (150/100lb)Assault Bike x Max CaloriesRest 60 seconds between sets, and complete a total of 5 sets for max calories of Assault Bike.

“ENDURANCE”

1500m Bike Erg @85-90% effort90 Seconds @easy spinx 6 rounds