Monday 10.21.2019

"FITNESS" & "PERFORMANCE"

A. Three sets of:Filly Press x 6-8 reps each side @2111Rest 45 secondsSupinated Grip Barbell Bent Over Row x 8-10 reps @ 21X0Rest 45 secondsReverse Snow Angels x 10-12 reps @2011Rest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. Against a 2-minute running clock, complete:Run 300 MetersPush-ups x Max Reps in remaining timeRest 2 minutes between sets, and complete a total of 4 sets for max reps of Push-ups.

“ENDURANCE”

90 Second Row @fast pace200m easy run60 Second Row @faster pace100m easy jog30 Second Row @fasterer pace50m easy walk15 Second Row @max effortRest 2 minutesx 4-5 sets