Monday 10.28.2019

"FITNESS"

A. Three sets of:Turkish Get-Ups x 2 reps each arm(goal is to increase loading from 10.14.2019)Rest 45 secondsWeighted Wall Sit x 30-40 secondsRest 45 secondsBottom's Up Kettlebell Carry x 75 feet each armRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:5 Ring Rows (choose an angle that will make these challenging after the first couple of rounds)10 Box Step Ups w/KB in Goblet Hold15 Kettlebell Swings

"PERFORMANCE"

A. Five sets of:Overhead Squat*Set 1 – 7 reps*Set 2 – 5 reps*Set 3 – 5 reps*Set 4 – 3 reps*Set 5 – 3 repsRest 2 minutes between setsB. Complete as many rounds and reps as possible in 10 minutes of:10 Double-Unders1 Power Snatch (115/75 lbs)20 Double-Unders2 Power Snatches30 Double-Unders3 Power Snatches…and so on, following this sequence for 10 minutes.

“ENDURANCE”

Row, Bike, or Ski:5 minutes easy+45 seconds @85-90%Rest 45 secondsx 15 sets+5 minutes easy*Goal is same pace for every set.