Thursday 11.15.2018

"FITNESS"

A. Three sets of:Single Leg Deadlift w/KBs or DBs x 6-8 reps each side @3011Rest 60 secondsBottom's Up KB Carry x 75ft each armRest 60 SecondsTall Box Jump x 3-5 reps (use this as practice in jumping and landing mechanics -- challenge yourself here, while prioritizing safety)Rest 60 secondsB. For time:30 Kettlebell Swings15 Burpee Box Jump-Overs or Step-Overs24 Kettlebell Swings12 Burpee Box Jump Overs18 Kettlebell Swings9 Burpee Box Jump Overs

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Power Clean x 2 repsBuild to today’s heavy double.B. For time:30 Kettlebell Swings (32/24 kg)15 Burpee Box Jump Overs (24/20")24 Kettlebell Swings12 Burpee Box Jump Overs18 Kettlebell Swings9 Burpee Box Jump Overs

"COMPETITION"

Rest Day

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run