Friday 9.20.2019

"FITNESS"

A. Four sets of:Front Squat x 5 reps*Rest 45 secondsTempo Push-ups x 8-10 reps @1111Rest 45 secondsSuitcase Carry x 75ft each armRest 75 seconds*Goal is to establish a new 5-RM Front Squat by your last set.B. For time:50/40 Calorie Row40 Walking Lunges w/ KBs15 Strict Pull-ups (or scaled as a Jumping Pull-up to a challenging height)Time Cap: 10 minutes

"PERFORMANCE"

A. Front Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 92%*Set 6 – 1 rep @ 97%*Set 7 – 1 rep @ 101%*Set 8 – 1 rep @ 101+%Rest 2 minutes between sets.B. For time:50 Calorie Row40 Walking Lunges w/ KBs (32/24kg each hand)30 Pull-upsTime Cap: 10 minutes

“ENDURANCE”

15/12 Calorie Ski15/12 Calorie Row15/12 Calorie Bike ErgRest 1:1x 6-8 sets