Friday 8.28.2020

"FITNESS"

A. Three sets of:Barbell or Dumbbell Bench Press x 6-8 reps @ 20X1Rest 45 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @21X0Rest 45 secondsWall Sit x 30-40 secondsRest 45 secondsReverse Plank x 30-40 secondsRest 45 secondsB. For time:30 Goblet Squats w/Dumbbell10 Alternating Single Arm Devil's Presses24 Goblet Squats8 Alternating Single Arm Devil's Presses18 Goblet Squats6 Alternating Single Arm Devil's Presses

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM Push PressB. For time:40 Wall Balls (20/14 lb)20 Pull-Ups30 Wall Balls15 Pull-Ups20 Wall Balls10 Pull-Ups10 Wall Balls5 Pull-Ups*Compare to 5.17.2019

"AEROBIC DEVELOPMENT"

via Chris Hinshaw:500m Row @easy pace1000m @tough paceRest 90 seconds400m Row @easy pace800m @tough paceRest 90 seconds300m Row @easy pace600m @tough paceRest 90 seconds200m Row @easy pace400m @tough paceRest 90 seconds100m Row @easy pace200m @tough pace**double the distances if you use the Bike Erg