Monday 12.28.2020

"FITNESS"

A. Take 10 minutes to complete three or four rounds of the following:Turkish Get Up x 2 reps each arm (go as heavy as possible here!)Rest 30 secondsPlank Kettlebell Drag-Throughs x 8-12 repsRest 30 secondsB. Every minute, on the minute, for 10 minutes:3 Box Jumps5 Dumbbell Push Presses7 Russian Kettlebell SwingsC. Take 10 minutes to complete three rounds of the following:Glute Bridge Dumbbell Floor Press x 8-10 reps @30X1Unsupported Dual Dumbbell Bent Over Row x 10-12 reps @21X0Banded Pull Aparts x 12-15 reps @2111*Use the same pair of DBs for both the Floor Press and the Bent-Over Rows; the weight you used for Part B should be a good starting point.

"PERFORMANCE"

A. Take 10 minutes to build quickly to a tough single in the following complex:Power Clean + Push Jerk + Split Jerkthen...B. Every minute, on the minute, for 10 minutes:3 Power Clean + Jerks* @70-75% of 1-RM*Choose whichever style of Jerk works best for you. You can drop and reset on each rep, or go "touch and go" if able.then...C. Take 10 minutes to complete three rounds of the following:Glute Bridge Barbell Floor Press x 8-10 reps @30X1Supinated Grip Barbell Bent Over Row x 10-12 reps @21X0Band Pull Aparts x 12-15 reps @2111

"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.