Monday 1.4.2021

"FITNESS"

A. Every minute, on the minute, for 16 minutes:Minute 1 – Barbell or Dumbbell Strict Press x 6-8 repsMinute 2 – Banded Seated Row x 20 reps(if you do not have space on an upright, you can use your feet to anchor the band)Minute 3 – Russian Kettlebell Swings x 20 repsMinute 4 – Prone Plank x 30-40 secondsB. Four rounds for time of:10 Single Arm Dumbbell or Kettlebell Hang Clean and Jerk (5 each arm)15 Goblet Squats30 Lateral Hops Over DB or KB (or Lateral Line Hops)

"PERFORMANCE"

A. Take 12 minutes to establish an 8-RM…Strict Overhead PressRest until the running clock reaches 15:00, and then…Every 3 minutes, for 6 minutes (2 sets) of:Strict Overhead Press x 8 reps @ 90% of today’s 8-RMB. Four rounds for time of:10 Single Arm Kettlebell Hang Clean & Jerks (5 each arm -- 24/16 kg)15 Goblet Squats45 Double-Unders

"RUN, ROW, OR BIKE"

30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets