Monday 2.24.2020

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets):Minute 1 – Barbell or Dumbbell Z-Press x 6-8 reps @ 20X1Minute 2 – Reverse Snow Angels x 30-40 secondsMinute 3 – Supine Ring Rows x 8-10 reps @ 2111Minute 4 – Hollow Hold or Rock x 30-40 secondsB. Against a 3-minute running clock, complete:400 Meter RunMax Reps of Devil's PressesRest 3 minutes, and complete a total of three sets for max reps.

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Strict Press*Set 1 – 5 reps*Set 2 – 3 reps*Sets 3-6 – 2 repsMake your last three sets very challenging.B. Against a 3-minute running clock, complete:400 Meter RunMax Reps of Devil's Presses (50/35 lb)Rest 3 minutes, and complete a total of three sets for max reps.

"AEROBIC CAPACITY"

Every 3 minutes, for 36 minutes (4 sets of each):Station 1 = 400 Meter RunStation 2 = 400 Meter Ski ErgStation 3 = 400 Meter Row