Friday 12.28.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Romanian Deadlift x 8 reps @ 3011Station 2 – Nose-to-Wall Handstand Hold x 30-40 secondsStation 3 – Single Leg Hip Bridge x 8-10 reps/side @2011Station 4 – Bottom's Up Kettlebell Carry x 75ft each armB. Against a 60-second running clock, complete:150ft Sandbag Carry (150/100 lb) — 75 ft down and backRow for Max Meters in Remaining TimeRest 2 minutes between sets, and complete a total of 5 setsThis workout was last completed on 1.22.2018

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (6 sets) of:Station 1 – 3 Deadlifts(building to as heavy as you can handle for 3 reps, keeping perfect posture and mechanics)Station 2 – 3 Tall Box Jumps(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 or climb down after each rep)B. Against a 60-second running clock, complete:150ft Sandbag Carry (150/100 lb) — 75 ft down and backRow for Max Meters in Remaining TimeRest 2 minutes between sets, and complete a total of 5 setsThis workout was last completed on 1.22.2018

"ENDURANCE"

6 minute Row6 minute Run6 minute BikeRest 4 minutesx 2 rounds*Goal is same distances for both rounds