Monday 4.29.2019

"FITNESS" & "PERFORMANCE"

A. Three sets of:Back Squat x 8 reps @30X1 tempoRest 2-3 minutesSelect a weight that will make your final 2 reps of each set very difficult to complete at the prescribed tempo.B. Against a 3-minute running clock, complete as many rounds and reps as possible of:3 Strict Pull-ups6 Push-ups9 Air Squats-OR-3 Strict Handstand Push-ups6 Alternating Pistols9 Pull-upsRest 90 seconds between sets, and complete a total of 4 sets. Pick-up each set where you left off on the one prior.*Compare to 7.16.2018

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes