Thursday 2.13.2020

"FITNESS"

A. Three sets of:Turkish Get Up x 2 reps each armRest 30 secondsBanded Face Pull x 10-12 reps @ 21X1Rest 30 secondsFront-Leaning Rest on Rings x 30-40 secondsRest 30 secondsFilly Carry x 75ft/side(hold 1 Kettlebell in a Front-Racked position, and one in a Farmer's Carry)Rest 30 secondsB. Complete as many rounds and reps as possible in 4 minutes of:10 Barbell or Dumbbell Push Presses10 Box Jump Overs or Step-OversRest 4 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:10 Ball Slams100-ft Shuttle Run (30-ft down and back, 20-ft down and back)

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Push Jerk + Split JerkBuild in load to today's heavyB. Complete as many rounds and reps as possible in 4 minutes of:10 Push Presses (115/75 lb)10 Box Jump Overs (24/20")Rest 4 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:10 Ball Slams100-ft Shuttle Run (30-ft down and back, 20-ft down and back)

"AEROBIC CAPACITY"

30 Second Bike, Ski, or Row @80-90%Rest 30 secondsx 30 minutes**take an additional 3-4 minutes of rest every 8-10 rounds**your goal is to go the exact same distance on every work interval; these are not "sprints!"