Friday 2.12.2021

"FITNESS" & "PERFORMANCE"

A. Five sets of:Push Press x 6 reps @ 70-75% of your 1-RM Push PressRest 2 minutesIf you do not know your 1-RM Push Push Press, use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be challenging to make.B. Complete as many rounds and reps as possible in 5 minutes of:10/7 Chest-to-Bar Pull-ups (or 10 Ring Rows or Plank DB Rows)10 Dumbbell Push Presses (50/35 lb)Rest 3 minutes, and when the running clock reaches 8:00…C. Complete as many rounds and reps as possible in 5 minutes of:5 Devil’s Presses (50/35 lb DBs)15 Box Jumps (24/20")

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown