Thursday 2.18.2021

"FITNESS"

A. Three sets of:Deadlift x 8 reps (build in load if you are able to get all 8 reps with good position)Rest 30 secondsSingle Leg Hip Bridge x 10 each legRest 30 secondsSupinated Hang from Bar x 30-45 secondsRest 30 secondsHollow Hold x 30-40 secondsRest 90 seconds*Note: if you feel like you are ready to push the loading on the Deadlift, consider doing the "Performance" sets, or following the same format while completing 5 reps each set, and building to your heaviest set of 5 by the end of your sets.B. Complete as many rounds and reps as possible in 10 minutes of:10 Calories of Ski Erg or Echo Bike20 Walking Lunges with KB/DB Farmer’s Carry

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Deadlift* Set 1 – 6 reps @ 65-70%* Set 2 – 4 reps @ 75-80%* Set 3 – 2 reps @ 80-85%* Set 4 – 6 reps @ 70-75%* Set 5 – 4 reps @ 80-85%* Set 6 – 2 reps @ 85-90%*Feel free to tone back these %'s if you haven't gone that heavy on the Deadlift in a while!B. Complete as many rounds and reps as possible in 10 minutes of:40 Double-Unders20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown