Monday 7.29.2019

“FITNESS”

A. Three sets of:Romanian Deadlift x 6-8 reps @3011Rest 45 secondsNose-to-Wall Handstand Hold x 30-40 seconds (if proficient here, you can work on shoulder taps, or HS Walking)Rest 45 secondsWaiter's Squat x 6 reps each side @ 3111Rest 45 secondsB. Every 2 minutes, for 12 minutes (6 sets):8 Heavy Kettlebell Swings8 Burpee Box Jump Overs (24/20″)These should be high effort, sprint sets. Use the heaviest Kettlebell that you can handle for 8 unbroken reps. 

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (4 sets of each):Station 1 – Power Clean x 1.1.1.1 @70-80% of 1-RM Power Clean(Drop and reset between singles)Station 2 – Handstand Walk x Max Distance in 60 secondsB. Every 2 minutes, for 12 minutes (6 sets):8 Heavy Kettlebell Swings8 Burpee Box Jump Overs (24/20″)These should be high effort, sprint sets. Use the heaviest Kettlebell that you can handle for 8 unbroken reps 

“ENDURANCE”

Row 30 seconds @85%Rest 30 secondsx 10Rest 4 minutes, then…Run 30 seconds @85%Rest 30 secondsx 10Rest 4 minutes, then…Assault Bike 30 seconds @85%Rest 30 secondsx 10