Thursday 3.21.2019

"FITNESS"

A. Three sets of:Barbell or Dumbbell Strict Shoulder Press x 6-8 reps @ 20X1Rest 60 secondsSingle Leg Hip Bridge x 8-10 reps/leg @ 2011Rest 60 secondsJump Rope Technique Work x 45-60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Alternating Single Arm Dumbbell Snatches10 Hand-Release Push-ups10 Box Jump Overs (or Step-Overs)C. Three sets of:Supine Ring Rows x 8-10 reps @ 2111Rest 30 secondsHollow Hold/Rocks x 30-40 secondsRest 30 seconds

"PERFORMANCE"

A. Take 15 minutes to build to today's 1-RM Strict Shoulder PressB. Complete as many rounds and reps as possible in 10 minutes of:10 Alternating Single Arm Dumbbell Snatches (50/35 lb)10 Hand-Release Push-ups10 Box Jump Overs (24/20")C. Three sets of:Supine Ring Rows x 8-10 reps @ 2111Rest 30 secondsHollow Hold/Rocks x 30-40 secondsRest 30 seconds

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

15/12 Calorie Ski15/12 Calorie Row15/12 Calorie Bike ErgRest 1:1x 8 sets