Monday 6.29.2020

"FITNESS" & "HOME WORKOUT"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 -- Tempo Goblet or Dual Kettlebell Front Squat x 4-6 reps @51X1Station 2 -- Strict Pull-ups x 5-7 reps @2111Station 3 -- Single Arm Dumbbell Press x 6-8 each arm @20X1Station 4 -- Reverse Plank Hold x 30-40 secondsB. Complete as many reps as possible in 5 minutes of:Dumbbell Burpee Box Walk-Overs*Every minute (including at the start) complete 10 V-Ups

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Hang Clean + Clean + JerkBuild in load from 60% to today's heavy singleB. Complete as many reps as possible in 5 minutes of:Dumbbell Burpee Box Walk-Overs (50/35lb each hand -- 24/20")*Every minute (including at the start) complete 10 V-Ups

"AEROBIC DEVELOPMENT"

Against a 2-minute running clock, complete:10 Push-ups20 Walking LungesAssault Bike x Max Calories in remainderRest 1 minute, then...Against a 1-minute running clock:5 BurpeesAssault Bike x Max Calories in remainderRest 2 minutesx 4-5 sets