Monday 6.8.2020

*Please, to help us all have the best experience possible, take a moment to familiarize yourself with our COVID-19 Policies for this current phase.*Prior to arrival, we ask that you read the RI COVID-19 Self-Screen; if you answer "YES" to any of the questions, please inform us immediately!

"FITNESS"

A. Three sets of:Half-Kneeling Dumbbell Press x 6-8 reps each arm @21X1Rest 45 secondsGoblet Lateral Lunge or Cossack Squat x 6-8 reps each sideRest 45 secondsPlank Walk-Ups x 30-40 secondsRest 45 secondsB. Against a 7-minute running clock, complete:3 Wall Balls3 Burpees6 Wall Balls6 Burpees9 Wall Balls9 Burpees...and so on, adding 3 reps each round

"PERFORMANCE"

A. Six sets of:3-Position Snatch(Perform 1 Snatch from each of the following 3 starting positions: High-Hang, Above the Knee, Floor)Rest 2 minutesSuggested loading (by%): 50; 60; 65; 70; 70-75; 70-75B. Against a 7-minute running clock, complete:3 Wall Balls3 Burpees6 Wall Balls6 Burpees9 Wall Balls9 Burpees...and so on, adding 3 reps each round

"AEROBIC DEVELOPMENT"

800m Run @80-85%Rest 3 minutesx 2+400m Run @80-85%Rest 90 secondsx 4+200m Run @85-90%Rest 45 secondsx 6