Friday 2.21.2020

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Back Squat x 12 reps @ 30X1Station 2 – Single-Leg Hip Bridge x 8 reps each leg @ 2112Station 3 – Side Plank x 30-45 seconds each sideB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:3 Dumbbell Renegade Rows(push-up, row left, push-up, row right = 1 rep)12 Alternating Reverse Lunges with DBs

"PERFORMANCE"

A. Take 10 minutes to build to approximately 90% of your 1-RM Back Squat, then...Three sets of:Back Squat x 2-3 reps @30X1Rest 2 minutes*The goal of the heavy single Back Squat is to prime your nervous system, so that your 3 working sets can be completed with the heaviest possible loads.B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:1 Power Clean (155/105 lbs)2 Front Squats (155/105 lbs)4 Front-Racked Reverse Lunges (155/105 lbs)8 Pull-Ups

"AEROBIC CAPACITY"

Every 3 minutes, for 36 minutes (4 sets of each):Station 1 = 400 Meter RunStation 2 = 400 Meter Ski ErgStation 3 = 400 Meter Row