Monday 12.10.2018

"FITNESS"

A. Three sets of:Romanian Deadlift x 6 reps @4011Rest 45 secondsL-Seated Dumbbell Press x 8 reps @20X1Rest 45 secondsWaiter's Squat x 12 reps (6 reps each side) @ 30X1Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. For time:40/30 Calories of Assault Bike or Rowing20 Burpees30 Walking Lunges w/KBs or DBs in Farmer's Carry

"PERFORMANCE"

A. Six sets of:2-Position Clean + Jerk(hang from above the knee, then 2″ Below the Knee – pause for 1 second in each position before you clean the weight -- followed by 1 Jerk)Rest 2 minutesB. For time:40/30 Calories of Assault Bike20 Bar-Facing Burpees10 Squat Cleans (175/115 lbs)

"ENDURANCE"

45 Minute Assault Bike @70%*Every 9 minutes, get off and complete2 Turkish Get Ups each arm12 Goblet Squats40-60 second FLR