Friday 7.5.2019

“FITNESS”

A. Take 10 minutes to complete 2-3 sets of:Turkish Get Up x 2 reps each armDouble Under Practice x 60 secondsB. Every 90 seconds, for 30 minutes (4 sets of each):Station 1 – 12 Kettlebell Swings + 9 Push-upsStation 2 – 18/15 Calorie RowStation 3 – 45 Seconds of Strict Chest-to-Bar Pull-upsStation 4 – 40 Second Side Plank Hold each SideStation 5 – 12/9 Calorie Ski Erg

"PERFORMANCE"

A. Every minute, on the minute, for 10 minutes:Clean & Jerk x 1 repStart at ~40% of your 1-RM, and build each minute to a decently tough single for the day.B. Every 90 seconds, for 30 minutes (4 sets of each):Station 1 – 3 Clean & Jerks @ 70-75% of 1-RMStation 2 – 18/15 Calorie RowStation 3 – 9 Bar Muscle-UpsStation 4 – 40 Second Side Plank Hold each SideStation 5 – 60 Double-Unders

“ENDURANCE”

1000 Meter Bike Erg @85-90%2 minute easy ridex 8-10 sets