Thursday 3.5.2020

"FITNESS" & "PERFORMANCE"

A. Three sets of:Goblet or Dual Kettlebell Front-Racked Reverse Lunge x 12-16 reps (6-8 reps each leg) @ 3011Rest 30 secondsBarbell Bent Over Row x 10-12 reps @ 2110Rest 30 secondsSide Plank x 30-40 seconds each sideRest 90 secondsB. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 15 minutes of:20 Pull-ups30 Push-ups40 Abmat Sit-ups50 Air Squats

"AEROBIC DEVELOPMENT"

20 minutes @80-85%:15 Calorie Row15 Calorie Bike15 Calorie SkiRest 5-7 minutesx 2 sets**pacing should be something you could maintain for 60 minutes.**both sets should be the same pacing/rounds.