Thursday 11.5.2020
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"FITNESS"
A. Three sets of:Offset KB Split Squat x 6-8 reps each side @ 3011(Hold one KB in a Front-Racked Position, and one KB or DB in a suitcase hold)Rest 45 seconds after each legSingle Arm Dumbbell or Kettlebell Row x 8-10 reps each arm @2111Rest 45 secondsWall-Facing Handstand Hold (keep a tight hollow body here) x 30-45 secondsRest 45 secondsB. Every 90 seconds, for 18 minutes (3 sets):Station 1 – Push-ups (focus on great ROM) x 60 secondsStation 2 – Overhead Band Pull-Aparts x 15 reps @ 2020Station 3 – Plank Kettlebell Drag Throughs x 60 secondsStation 4 – Zottman Curls x 12 reps @ 3011
"PERFORMANCE"
A. In six attempts or less (12 minutes), find your 1-RM Weighted Pull-UpRest at least 2 minutes between attempts, and spend that time practicing Pistols.B. Every 90 seconds, for 18 minutes (3 sets):Station 1 – Push-ups (focus on great ROM) x 60 secondsStation 2 – Overhead Band Pull-Aparts x 15 reps @ 2020Station 3 – Plank Kettlebell Drag Throughs x 60 secondsStation 4 – Zottman Curls x 12 reps @ 3011
"AEROBIC DEVELOPMENT"
6 Minutes @85-90% effort:8/6 Calorie Ski8/6 Calorie Row8/6 Calorie BikeRest walk 2 minutesx 3-5 sets