Friday 4.5.2019

"FITNESS" & "PERFORMANCE"

A. Four sets of:Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 65%*Set 4 – 8 reps @ 70%Rest 2-3 minutes between setsIf you do not know your 1-RM Deadlift, make an educated guess, or just aim to make the sets progressively challenging, while maintaing perfect posture and mechanics.B. In teams of two, alternate whole rounds to complete 4 rounds each of:15/10 Calorie Assault Bike150-ft Dual KB Front Rack CarryC. (Accessory work) Every minute, on the minute, for 8 minutes (2 sets of each):Station 1 – 45 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 45 seconds of Side-Plank Hold (Left Side)Station 3 – 45 seconds of Band Pull-ApartsStation 4 – 45 seconds of Side-Plank Hold (Right Side)

"COMPETITION"

Same as "Performance"

"ENDURANCE"

30 sec. easy run30 sec. moderate run30 sec. difficult run (but could maintain for 2 minutes)1 minute active walkx5 roundsrest 5 minutesx2