Monday 9.21.2020

"FITNESS"

A. Three or Four sets of:Dual Kettlebell Front Squat x 6-8 reps @30X1 tempoAlternating Bent Over KB Rows x 12-16 reps @21X0Single Leg Plank Hold x 10.10.10.10(Hold a Plank Position from the Elbows and raise one heel toward the ceiling; hold this for 10 seconds, then switch; repeat for 2 rounds on each side -- 40 seconds total)B. Against a 90-second clock, complete:5 Box Walk-Overs w/Kettlebell in Goblet Hold10 Kettlebell SwingsRow for Max Calories in Remaining TimeRest 90 seconds, and complete four sets for max Calories

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Clean + CleanBuild in load to today's heavy complex.B. Against a 90-second clock, complete:10 Box Jump-Overs (24/20")5 Power Cleans (165/113)Row for Max Calories in Remaining TimeRest 90 seconds, and complete four sets for max Calories

"AEROBIC DEVELOPMENT"

1 Minute Ski @70%Rest 30 seconds1 Minute Row @80%Rest 30 seconds1 Minute Run or Bike @90%Rest 1:30x 5 sets