Monday 8.16.2021

“FITNESS”

A. Three sets of:
Single Arm KB Front Squat x 6 reps each side
Overhead Kettlebell Carry x 100ft each arm
Single Leg Hip Bridge x 8 reps each leg
Plank Kettlebell Drag Throughs x 30-40 seconds
Rest 45-60 seconds after each set

*Use a single Kettlebell for all of these movements; if your first set is easy, go up in weight for the subsequent sets.

Parts B & C: Same as "Performance"

“PERFORMANCE”

A. Take 12 minutes to work on technique and/or build to today's heavy single Hang Snatch

B. Three sets of:
Staggered Stance Romanian Deadlift (Barbell or DBs/KBs) x 6 reps each leg
Rest 45 seconds
Supinated Grip Band Pull Aparts x 15-20 reps
Rest 45 seconds

C. Complete as many rounds and reps as possible in 8 minutes of:
4 Devil's Presses (50/35 lb)
8 Dumbbell Box Step-Overs (24/20")
12 V-Ups

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 30 minutes (10 sets of each):
Minute 1 -- 30 Second Ski @85-90%
Minute 2 -- 30 Second Row @85-90%
Minute 3 -- 30 Second Bike @85-90%