Friday 8.16.2019

“FITNESS” & "PERFORMANCE"

A. Three sets of:Sumo Deadlift x 8 reps @ 21X1Rest 60-90 secondsFront-Leaning Rest on Rings x 45-60 secondsRest 60-90 seconds*Take enough time to warm-up and build so that all three sets of Sumo Deadlifts are heavy and challenging.B. In teams of three, complete as many rounds and reps as possible in 15 minutes of:20/15 Calories of Assault Bike150ft Farmer's CarryAs soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts their 20 Calories.

“ENDURANCE”

Run 800 Meters @slightly slower than 1-mile PR paceRest 4 minutesx 2Run 400 Meters @1-mile PR paceRest 2 minutesx 4Run 200 Meters @slightly faster than 1-mile PR paceRest 1 minutex 6