Friday 8.2.2019

“FITNESS”

A. Three sets of:Back Squat x 4-6 reps @ 32X1Rest 45 secondsSingle Arm Trap-3 Raise x 6-8/side @3010Rest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 9 minutes of:3 Burpees6 Goblet Squats or Dual Kettlebell Front Squats12 Kettlebell Swings

"PERFORMANCE"

A. Every 3 minutes, for 12 minutes (4 sets):Tempo Low-Bar Back Squat x 4 reps @ 32X1Goal is to increase loads across the board from what you used last week (if you were here)B. Complete as many rounds and reps as possible in 9 minutes of:3 Thrusters (135/95 lb)6 Bar-Facing Burpees9 Chest-to-Bar Pull-ups

“ENDURANCE”

Row 30 seconds @85%Rest 30 secondsx 10Rest 4 minutes, then…Run 30 seconds @85%Rest 30 secondsx 10Rest 4 minutes, then…Assault Bike 30 seconds @85%Rest 30 secondsx 10