Thursday 1.28.2021

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011Station 3 – Front Leaning Rest on Rings x 45 secondsStation 4 – Reverse Snow Angels x 10 reps @ 3030B. Every 3 minutes, for 12 minutes (4 sets):6-9 Burpee Box Jump-Overs or Step-Overs18-21 Wall Balls*Goal is to have 60 seconds of rest before beginning your next set.

"PERFORMANCE"

A. Every 2:30, for 15 minutes (6 sets):Back Squat*Sets 1-3 = 2 reps @ 85-90%*Sets 4-6 = 4 reps @ 80-83%The goal is to aim for the top % listed, but if you think you may miss on the next set, lower it to the bottom %.B. Every 3 minutes, for 12 minutes (4 sets):9 Burpee Box Jump-Overs (24/20")21 Wall Balls (20/14 lb)

"RUN, ROW, OR BIKE"

40 Minutes @sustainable pace:750m Row1500m Bike500m Run or Ski