Monday 5.20.2019

"FITNESS" & "PERFORMANCE"

A. Four sets of:Bulgarian Split Squat x 6 reps each leg @ 30X1Rest 30 seconds after each legSupinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0Rest 60 secondsB. Complete as many rounds and reps as possible in 6 minutes of:3 Hang Power Cleans (135/95 lbs) or Kettlebell Swings3 Bar-Facing Burpees6 Hang Power Cleans6 Bar-Facing Burpees9 Hang Power Cleans9 Bar-Facing Burpees12 Hang Power Cleans12 Bar-Facing Burpees…and so onRest 3 minutes, and when the running clock reaches 9:00, complete...C. Every minute, on the minute, for 6 minutes:Minute 1 – 30 Second Ring Row Hold (keep shoulders back and down, with the abdominals and glutes engaged.  Elevate the feet onto a box if these are easy for you)Minute 2 – 30 Second Goblet Wall Sit

"ENDURANCE"

Row 250 Meters @your best 1K paceRest 45 secondsx 5 roundsRest 3-5 minutesx3 sets