Thursday 2.7.2019

"FITNESS"

A. Three sets of:Alternating Dumbbell Bench Press x 6 reps each arm @ 30X1(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)Rest 60 secondsBanded Face Pulls x 10-12 reps  @ 2111Rest 60 secondsSide Plank x 30-40 seconds each sideRest 60 secondsB. Four sets for max reps of:30 Seconds of Dumbbell Renegade Rows (Push-up, Row Left, Push-up, Row Right)Rest 30 seconds30 Seconds of Burpees to 6"Rest 30 seconds30 Seconds of Shuttle Runs (30')Rest 30 seconds

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Bench Press x 4-6 reps @ 20X1*Between your sets, perform 8-10 Banded Face PullsB. Four sets for max reps of:30 Seconds of Dumbbell Renegade Rows (Push-up, Row Left, Push-up, Row Right)Rest 30 seconds30 Seconds of Burpees to 6"Rest 30 seconds30 Seconds of Shuttle Runs (30')Rest 30 seconds

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Eight sets of:Row 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Run 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Assault Bike 30 seconds @90%Rest 30 seconds