Thursday 1.21.2021

"FITNESS"

A. Four sets of:Deadlift or Romanian Deadlift x 6 reps @3111 tempoRest 45 secondsWall-Facing Handstand Hold x 30-40 secondsRest 45 secondsLateral Box Walk-Overs x 8-12 reps (hold a Goblet or 2 KBs if able)Rest 45 secondsB. Against an 8-minute running clock, complete:4 Plank Kettlebell Drag Throughs4 Goblet Reverse Lunges8 Plank Kettlebell Drag Throughs8 Goblet Reverse Lunges12 Plank Kettlebell Drag Throughs12 Goblet Reverse Lunges...and so on, adding 4 reps each round to each exercise

"PERFORMANCE"

A. Five sets of:Deadlift x 3-4 repsRest 15 secondsTall Box Jump x 4-5 reps (challenge yourself here; step down on each)Rest 2-3 minutes*Build in load on the Deadlift to today's heaviest 3-4.B. Against an 8-minute running clock, complete:4 Plank Kettlebell Drag-Throughs4 Goblet Reverse Lunges8 Plank Kettlebell Drag Throughs8 Goblet Reverse Lunges12 Plank Kettlebell Drag Throughs12 Goblet Reverse Lunges...and so on, adding 4 reps each round to each exercise

"RUN, ROW, OR BIKE"

30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets