Thursday 10.8.2020

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Half-Kneeling Single Arm Press (Left) x 8-10 reps @ 21X1Station 2 – Half-Kneeling Single Arm Press (Right) x 8-10 reps @ 21X1Station 3 – Banded Overhead Triceps Extensions x 20-30 reps @ 1010Station 4 – Hollow Hold x 45-60 seconds*Options for the Tricep Extensions are off of the pull-up rig, or using the feet/foot as an anchor.B. In teams of two, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:3 Dumbbell Complexes* (50/35 lb/hand)6 Dumbbell Box Step-Ups (24/20")*Dumbbell Complex = Push-up, Row Right, Row Left, Power Clean, Push Press

"AEROBIC DEVELOPMENT"

Three Sets on the Bike or Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fasterer pace,.90sec at easy pace,30sec at fastest pace.Rest 3min between sets