Thursday 1.24.2019

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Arm Dumbbell or Kettlebell Bench Press x 8 reps each arm @ 2011Rest 60 secondsDumbbell Skull Crushers x 10-12 reps @ 2011Rest 60 secondsBand Pull Aparts x 12-15 reps @ 2011Rest 60 secondsB. Every minute, on the minute, for 16 minutes (4 sets):Minute 1: 9/6 Calorie Assault Bike SprintMinute 2: 12 Ball Slams (as fast as possible -- 30/20 lb)Minute 3: 60 Second Filly Carry(hold one KB at the side in a Suitcase Carry, and another KB of the same size in a Front Rack Carry on the other side. Switch sides after 30 seconds)Minute 4: Rest*Record your time to complete each bike sprint

"COMPETITION"

Rest Day

"ENDURANCE"

3 Minute Run, Bike, or Row @ 75%Rest 30 seconds2 Minute Run, Bike, or Row @ 85%Rest 30 seconds1 Minute Run, Bike, or Row @ 95-100%Rest 3 minutesx4