Monday 12.16.2019

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @3011Rest 45 secondsNose-to-Wall Handstand Hold x 30-40 seconds (if proficient here, you can work on shoulder taps, or HS Walking)Rest 45 secondsBottom's Up Kettlebell Carry x 60ft/sideRest 45 secondsB. Every 2 minutes, for 12 minutes (6 sets):8 Heavy Kettlebell Swings8 Burpee Box Jump-OversThese should be high effort, sprint sets. Use the heaviest Kettlebell that you can handle for 8 unbroken reps.Compare to 7.29.2019C. Every minute, on the minute, for 6 minutes (3 sets):Min 1 -- Reverse Snow Angels x 10-12 repsMin 2 -- Hollow Hold x 30-40 seconds

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Deadlift x 5 reps @ 70-75%B. Every 2 minutes, for 12 minutes (6 sets):8 Heavy Kettlebell Swings8 Burpee Box Jump Overs (24/20″)These should be high effort, sprint sets. Use the heaviest Kettlebell that you can handle for 8 unbroken reps.Compare to 7.29.2019C. Every minute, on the minute, for 6 minutes (3 sets):Min 1 -- Reverse Snow Angels x 10-12 repsMin 2 -- Hollow Hold x 30-40 seconds

“ENDURANCE”

1500m Bike Erg @85-90% effort90 Seconds @easy spinx 6 rounds