Monday 11.16.2020

"FITNESS"

A. Three sets of:Tempo Back Squat, Goblet Squat, or KB Front Squat x 6 reps @33X1*Rest 60 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @2111Rest 60 secondsPlank Hold x 45-60 secondsRest 60 seconds*Goal is to use the same weights you did on 11.2.2020 (if you were here), but for an extra rep each set.B. Every 90 seconds, for 12 minutes (8 sets):2 Burpees4 Alternating Dumbbell Snatches6 Calorie Row, Ski, or Bike*These should be high effort, fast-paced sets; note time to complete each, and try to push the pace, especially on the Rower or Bike!

"PERFORMANCE"

A. Four sets of:Tempo Back Squat x 4 reps @ 33X1 tempoRest 2-3 minutes between sets*Goal is to make all sets heavier than their respective sets from 11.2.2020B. Every 90 seconds, for 12 minutes (8 sets):6/4 Chest-to-Bar Pull-ups4 Alternating Dumbbell Snatches (make these heavy for you)2 Burpee Box Jumps (30/24")*Choose a variation and number of Pull-ups that allows you to keep these sets (for the most part) unbroken. Choose a loading on the Dumbbell Snatch is challenging for you (but also, for the most part, unbroken)C. (Optional Work) Two sets of:Weighted Plank x 40-60 secondsRest 60 seconds

"AEROBIC DEVELOPMENT"

3 sets:500m at moderate paceRest 30 seconds400m at fast paceRest 30 seconds300m at faster paceRest 30 seconds200m at fastest paceRest 30 seconds100m at sprintRest 2 minutes