Thursday 3.28.2019

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 24 minutes (4 sets of each):Station 1 – Deadlift x 6 reps(build up, using the first 2 sets to get to a tough working weight)Station 2 – Turkish Get-Ups x 2 reps each arm(pause in each position of the get-up and focus on good positioning and stability)Station 3 – 45-60 seconds of Handstand Walking (or 30-45 seconds of Nose-to-Wall Handstand Hold)B. In teams of three, perform four sets each for time of:Ski 250 MetersIf you don’t have partners for this, rest twice as long as it took you to ski and note your times for all four sets.

"COMPETITION"

Rest Day

"ENDURANCE"

40 Minute Bike*Every 8 minutes, perform: 1 Turkish Get Up each arm, 20 Side Plank Rotations each side, and a 30 second heavy Farmer’s Walk