Thursday 4.4.2019

"FITNESS"

A. Three sets of:Front Squat x 8 repsRest 45 secondsSingle Arm Trap-3 Raise x 10 reps each arm @ 2111Rest 45 secondsHanging Medball Hamstring Curl x 12 repsRest 45 secondsBottom’s Up Kettlebell Carry x 50ft each armRest 45 secondsB. For time:50/40 Calorie Row40 Goblet Squats30 Single Arm Kettlebell Push Presses20 Burpees

"PERFORMANCE"

A. Five sets of:Hang Clean x 3 repsRest 2-3 minutesBuild in load to today's heavy tripleB. For time:50/40 Calorie Row40 Goblet Squats (24/16 kg)30 Single Arm Kettlebell Push Presses (24/16 kg)20 Burpees

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

30 sec. easy run30 sec. moderate run30 sec. difficult run (but could maintain for 2 minutes)1 minute active walkx5 roundsrest 5 minutesx2