Thursday 3.12.2020

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets) of:Station 1 – Single Arm Dumbbell Bench Press x 6-8 reps each side @20X1Station 2 – Split-Stance Romanian Deadlift x 6-8 reps each side @ 3011Station 3 – Side Plank x 30-40 seconds each sideB. Complete as many rounds and reps as possible in 12 minutes of:20 Single-Arm KB or DB Push Presses (10 each arm)20 V-Ups20 Box Step-Overs with KB/DB Goblet Hold

"PERFORMANCE"

A. Every 2:30, for 15 minutes (6 sets) of:Strict PressSet 1 – 5 reps @ 70%Set 2 – 3 reps @ 80%Set 3 – 1 rep @ 90%Set 4 – 3 reps @ 85%Set 5 – 2 reps @ 90%Set 6 – 1 rep @ 95%Immediately followed by…Every 2 minutes, for 4 minutes (2 sets) of:Strict Press x 8 reps @ 70%*Use these percentages as suggestions, especially if you don't know your 1-RM Strict Press.B. Complete as many rounds and reps as possible in 12 minutes of:20 Single-Arm Kettlebell Push Presses (10 each arm; 24/16 kg)20 V-Ups20 Box Step-Overs with KB in Goblet Hold (24″/20″; 24/16 kg)

"AEROBIC DEVELOPMENT"

Every minute, on the minute, for 30 minutes (10 sets of each):Minute 1 - 30 Second Row @ 80-85%Minute 2 - 30 Second Bike Erg @ 80-85%Minute 3 - 30 Second Ski Erg @ 80-85%