Friday 8.9.2019

“FITNESS”

A. Three sets of:Romanian Deadlift x 4-6 reps @3111Rest 45 secondsTempo Push-ups x 8-12 reps @1111Rest 45 secondsSingle Arm Front Rack Step-Up x 12-16 reps (switch arms halfway)Rest 45 secondsStrict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110Rest 45 secondsB. Five rounds for time of:12/9 Calorie Assault Bike (or 15/12 Calorie Concept 2 Bike Erg)12 Ball SlamsTime cap: 10 minutes

"PERFORMANCE"

A. Five sets of:Power Clean x 1.1.1(Drop and reset between each rep)Rest 2 minutesBuild in load from approximately 60% to today's heavy cluster of 3.B. Five rounds for time of:40 Double-Unders30-ft Walking Lunge10 Toes to Bar30-ft Walking LungeTime cap: 10 minutes

“ENDURANCE”

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @slightly fasterRow 300 Meters easyRow 100 Meters @slightly fastererRow 200 Meters easyRow 50 Meters @fastestRow 100 Meters easyRest 3 minutesx 3 sets