Monday 3.29.2021

"FITNESS"

A. Three sets of:Tempo Front Squat or Dual Kettlebell Front Squat x 4-6 reps @ 42X1Rest 60 secondsFront-Leaning Rest on Rings x 60 secondsRest 60 secondsSingle Arm Dumbbell Row x 6-8 reps each arm @ 3111Rest 60 secondsB. Every 3 minutes, for 15 minutes (5 sets) of:12 Burpees60-Foot Walking Lunge with KBs/DBs in Farmer’s CarryCompare times to 1.7.2019

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets) of:Tempo Front Squat x 3 reps @ 31X1Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set.B. Every 3 minutes, for 15 minutes (5 sets) of:12 Burpees60-Foot Walking Lunge with KBs/DBs in Farmer’s Carry (24/16 kg each hand)Compare times to 1.7.2019

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here