Monday 12.20.2020

"FITNESS"

A. Three sets of:Front Squat or Goblet Squat x 4-5 reps @4211 tempoRest 20 secondsFront Squat or Goblet Squat x 10-15 reps @10X0Rest 2-3 minutesB. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Dumbbell Reverse Lunges x 16-20 repsMinute 2 – Row, Ski, or Bike x  30 seconds (for Calories)Minute 3 – Burpees x 6-8 repsMinute 4 – Double-Unders (or Singles, or Lateral Hops) x 30 secondsRest 2 minutes, and when the clock reaches 18:00...C. Accumulate as much time as possible in a Plank Hold from the Elbows in 3 minutes.

"PERFORMANCE"

A. Take 10-12 minutes to build to a tough single Squat Clean (not a 1-RM)B. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Squat Clean x 4 reps @70-80% of 1-RMMinute 2 – Row, Ski, or Bike x 30 seconds (for Calories)Minute 3 – Bar-Facing Burpees x 8 reps (as quickly as possible)Minute 4 – Double-Unders x 30 secondsRest 2 minutes, and when the clock reaches 18:00...C. Accumulate as much time as possible in a Plank Hold from the Elbows in 3 minutes.

"RUN, ROW, OR BIKE"

1 Minute @easy pace1 Minute @moderate pace30 Seconds @easy pace30 Seconds @tough pacex 7-10 rounds (21-30 minutes)*If your pacing is inconsistent, take an extra 3 minute rest after Set 4 or 5 before moving on.