Thursday 2.4.2021

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Back Squat (or Goblet Squat) x 12 reps @ 20X1Station 2 – Single Leg Hip Thrust x 10 each leg @ 20X1 (shoulders supported by a bench or box; add weight with a DB or KB if able)Station 3 – Single-Arm Dumbbell Row x 8 reps each arm @ 2111B. Complete as many rounds and reps as possible in 8 minutes of:8 Thrusters (Barbell or Dumbbells)8 Toes to Bar (or Hanging Knee Tucks or V-Ups)8 Burpees

"PERFORMANCE"

A. In 16-18 minutes, build to today’s 1-RM Tempo Front Squat @ 32X1Followed by…One set of:Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat(perform these without any tempo prescription)B. Complete as many rounds and reps as possible in 8 minutes of:8 Thrusters (95/65 lb)8 Toes to Bar8 Burpees

"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