Monday 3.2.2020

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets) of:Station 1 – Back Squat x 10 reps @ 30X1Station 2 – Russian Kettlebell Swing x 20-30 reps  (focus on an explosive extension of the legs and hips, keeping your core tight)Station 3 – Plank from Elbows x 45-60 secondsB. For time:40 Calorie Row40 V-Ups40 Walking Lunges w/DBs or KBsTime cap: 10 minutes

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 3 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 88-90%*Set 6 – Max Reps @ 85%Rest 2 minutesFor your final set, don't go all the way to failure; once you have to pause for more than 2 breaths at the top, terminate the set.B. For time:40 Calorie Row30 Toes to Bar20 Squat Cleans (155/105 lb)Time cap: 10 minutes

"AEROBIC DEVELOPMENT"

20 minutes @80-85%:15 Calorie Row15 Calorie Bike15 Calorie SkiRest 5-7 minutesx 2 sets**pacing should be something you could maintain for 60 minutes.**both sets should be the same pacing/rounds.