Monday 12.17.2018

"FITNESS" & "PERFORMANCE"

A. Four sets of:Pause Front Squat x 4 reps @32X1Rest 2 minutes between sets*Start at 60% of your 1-RM Front Squat (if you know it), and build in load each set while maintaining the prescribed tempo.B. Complete as many rounds and reps as possible in 9 minutes of:15 Russian Kettlebell Swings (32/24kg)12 Alternating Goblet Reverse Lunges9 Toes to BarC. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 – 8-10 Supine Ring Rows @ 2111Minute 2 – 45 Second Plank Hold

"ENDURANCE"

Every minute, on the minute, for 20 minutes:Odd Minutes: 100 Meter Ski @90%Even Minutes: 100 Meter Row @90%