Thursday 12.27.2018

"FITNESS"

A. Three sets of:Landmine Press x 4-6 reps each arm @21X1Rest 45 secondsStrict Toes to Bar or Hanging Leg Raises x 6-8 repsRest 45 secondsBanded Face Pulls x 8-10 repsRest 45 secondsJump Rope/Double Under Practice x 60 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 4 minutes of:10 Dumbbell Push Presses10 Dumbbell Plank Rows (5 each arm)Rest 4 minutes, and when the running clock reaches 8:00…C. Complete as many rounds and reps as possible in 4 minutes of:10 Kettlebell Swings10 Hand-Release Push-ups

"PERFORMANCE"

A. Five sets of:Push Jerk x 3 repsRest 2 minutesStart at approximately 60% of your 1-RM Jerk, and build in load to today's heavy tripleB. Complete as many rounds and reps as possible in 4 minutes of:10 Dumbbell Push Presses (50/35lb each hand)10 Chest-to-Bar Pull-UpsRest 4 minutes, and when the running clock reaches 8:00…C. Complete as many rounds and reps as possible in 4 minutes of:10 Kettlebell Swings (32/24 kg)10 Hand-Release Push-ups

"ENDURANCE"

6 minute Row6 minute Run6 minute BikeRest 4 minutesx 2 rounds*Goal is same distances for both rounds