Saturday 4.17.2021

"FITNESS" & "PERFORMANCE"

Three sets for max reps of:60 seconds of Wall Balls (20/14 lbs)60 seconds of Alternating Dumbbell Snatches (50/35 lb)60 seconds of Burpee Box Jump-Overs60 seconds of Goblet Walking Lunges w/DB (50/35 lb)60 seconds of Row, Ski, or Bike (for Calories)Rest 3 minutes

"BURN"

A. Three sets of:20 Seconds of Dumbbell Thrusters (light to moderate)20 Seconds of Dumbbell Plank Rows20 Seconds of Lateral Hops Over DB60 Second Row @increasing pace every 15 secondsRest 60 secondsRest 2 minutes after your last set, then…B. Five sets of:20 Seconds of Mountain Climbers20 Seconds of Echo Bike or Bike ErgRest 20 secondsRest 2 minutes after your last set, then…C. Complete as many rounds and reps as possible in 10 minutes of:20 Double-Unders or Single Unders10 Dumbbell Hang Power Cleans (same weight as Part A)20 Walking Lunges (unweighted)10/7 Push-ups

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here