Friday 9.25.2020

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets each) of:Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1(place front foot on plates approximately 2-4″ higher than back foot)Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1Station 3 – Wall Sit Hold x 60 secondsStation 4 – Bent-Over Reverse Flies x 10-15 reps @ 21X0B. For time:500 Meter Row50 Thrusters (Barbell or Dumbbells)*Choose a load that will challenge you, while allowing for sets of at least 10 reps before breaking.

"PERFORMANCE"

A. Front Squat*Set 1 – 3 reps @ 70-75%*Set 2 – 2 reps @ 80-85%*Set 3 – 1 rep @ 85-90%*Set 4 – 3 reps @ 80-85%*Set 5 – 2 reps @ 85-90%*Set 6 – 1 rep @ 90-95%*Set 7 – 3 reps @ as heavy as possibleRest 2 minutes between sets.B. "Send It (As the Kids Say)"For time:500 Meter Row50 Thrusters (75/55 lb)

"AEROBIC DEVELOPMENT"

1 Minute Ski @70%Rest 30 seconds1 Minute Row @80%Rest 30 seconds1 Minute Run or Bike @90%Rest 1:30x 5 sets