Monday 5.24.2021

"FITNESS"

A. Three sets of:
Back Squat x 6-8 reps @ 32X1 tempo
Rest 45 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Hollow to Arch Roll x 4-6 rolls each way
Rest 45 seconds

B. Every 3 minutes, for 18 minutes (6 sets), for times:
12/9 Calorie Row
9 Box Jump-Overs or Step-Overs
6 Alternating Single Arm Devil's Presses

“PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Tempo Low-Bar Back Squat x 5 reps @ 32X1

*Use this week to feel out this movement, and build to something tough for the final set.

B. Every 3 minutes, for 18 minutes (6 sets), for times:
12/9 Calorie Row
9 Box Jump-Overs (24/20")
6 Alternating Single Arm Devil's Presses (50/35 lb)

"ENDURANCE"

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