Monday 2.3.2020

"FITNESS"

A. Three sets of:Back Squat x 6-8 reps @ 30X1Rest 45 secondsStrict Pull-ups x 6-8 reps @ 2110Rest 45 secondsSingle Leg Hip Bridge x 8-10/leg @ 2011Rest 45 secondsPlank Walk-Ups x 30-40 secondsRest 45 secondsB. Against a 4-minute running clock, complete:500 Meter Row15 Thrusters (Barbell or Dumbbell)Burpees x Max RepsRest 4 minutes between sets, and complete two sets for max reps of Burpees.

"PERFORMANCE"

A. Four sets of:Back Squat x 4-5 reps @ 30X1Rest 2 minutesWeighted Pull-up x 3-4 reps @ 21X0Rest 2 minutesTry to start your working sets at around 65% of your 1-RM Back Squat, and continue adding load if you are able to get all 5 reps at the prescribed tempo.B. Against a 4-minute running clock, complete:500 Meter Row15 Thrusters (95/63 lb)Bar-Facing Burpees x Max RepsRest 4 minutes between sets, and complete two sets for max reps of Burpees.

"AEROBIC CAPACITY"

On the Assault Bike:1 Minute @ easy pace30 Seconds @ moderate30 Seconds @ easy30 Seconds @ tough30 Seconds rest walkx 10 rounds