Friday 8.23.2019

“FITNESS”

A. Three sets of:Back Squat x 4-6 reps @ 32X1Rest 45 secondsSingle Arm Trap-3 Raise x 6-8/side @3010Rest 45 secondsElbows to High Plank x 12-16 repsRest 45 secondsB. Complete as many rounds and reps as possible in 12 minutes of:18 Kettlebell Swings12 Box Step-Overs with KB in Goblet Hold6 Strict Pull-ups

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Tempo Low-Bar Back Squat x 3 reps @ 32X1Goal is to establish today's heavy triple, while keeping the tempo with good mechanics.B. Complete as many rounds and reps as possible in 12 minutes of:15 Box Jump-Overs (24/20")12 Power Cleans (135/95 lb)9 Chest-to-Bar Pull-ups

“ENDURANCE”

1k Bike100ft KB Front Rack Carry (Left Arm)100ft KB Front Rack Carry (Right Arm)500 Meter Ski100ft Suitcase Carry (Left Arm)100ft Suitcase Carry (Right Arm)x 45 Minutes