Thursday 12.6.2018

"FITNESS"

A. Four sets of:Deadlift x 4-6 reps @ 20X1Rest 45 secondsSingle Arm Front Rack Carry x 75 feet each sideRest 45 secondsSide Plank x 30 seconds each sideRest 45 secondsB. Four sets for max reps/calories:30 seconds of Assault Bike (for calories)Rest 30 seconds30 seconds of Toes to BarRest 30 seconds30 seconds of Ski Erg or Row (for calories)Rest 30 seconds

"PERFORMANCE"

A. Deadlift:*Set 1 – 5 reps @ 70-75%*Set 2 – 3 reps @ 80-85%*Set 3 – 1 rep @ 85-90%*Set 4 – 5 reps @ 75-80%*Set 5 – 3 reps @ 85-90%*Set 6 – 1 rep @ 90+%Rest 2-3 minutes between setsB. Four sets for max reps/calories:30 seconds of Assault Bike (for calories)Rest 30 seconds30 seconds of Toes to BarRest 30 seconds30 seconds of Ski Erg or Row (for calories)Rest 30 seconds

"COMPETITION"

Rest Day

"ENDURANCE"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets