Monday 6.17.2019

“FITNESS”

A. Three sets of:Romanian Deadlift x 6 reps @ 3111Rest 45 secondsSingle Arm Overhead Carry x 75ft/sideRest 45 secondsSingle Arm Dumbbell Row x 8-10 reps/side @2111Rest 45 secondsFront-Leaning Rest on Rings x 40-60 secondsRest 45 secondsB. For time:400 Meter Run40 Kettlebell Swings40 Alternating Reverse Lunges w/KB in Goblet Hold400 Meter Run

"PERFORMANCE"

A. Six Sets of:Deadlift*Set 1 – 6 reps*Set 2 – 4 reps*Set 3 – 2 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 2 reps(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)Rest 2-3 minutes between setsB. For time:400 Meter Run40 Kettlebell Snatches (24/16 kg -- 20 each arm)40 Alternating Reverse Lunges w/KB in Goblet Hold400 Meter Run

“ENDURANCE”

30-40 minutes @steady pace:25/20 Calorie Ski100m Farmer's Carry25/20 Calorie Bike Erg100m Front Rack Carry25/20 Calorie Row100m Filly Carry (1 KB in Front Rack, 1 KB in Farmer's Hold; switch at 50m)*Use the same pair of KBs for all 3 carries -- the load should be moderate for you.