Thursday 5.16.2019

"FITNESS" & "PERFORMANCE"

A. Three sets of:Dumbbell Floor Press x 8-10 reps @ 3011Rest 45 secondsBent-Over Reverse Flies x 12-15 repsRest 45 secondsL-Sit or Tuck-Sit x 20-30 seconds (accumulate this if needed)Rest 45 secondsB. Complete as many rounds and reps as possible in 15 minutes of:2 Turkish Get Ups Left Arm4 Kettlebell Waiter's Squats Left Arm (go straight into this from your second Turkish Get Up)6 Kettlebell Push Presses Left Arm60ft Kettlebell Overhead Carry Left Arm12 Elbows to High Plank2 Turkish Get Ups Right Arm4 Kettlebell Waiter's Squats Right Arm6 Kettlebell Push Presses Right Arm60ft Kettlebell Overhead Carry Right Arm12 Calorie Row, Ski, or BikeThe goal in this portion is not to move as quickly as possible; rather, move with intention, focusing on position and mechanics, while maintaining a steady, "grind-it-out" pace for the entire 15 minutes.

"ENDURANCE"

Run 800 Meters @50%Then…Run 100 meters @90%Rest 30 secondsx 15-20 rounds(all runs should be within 3 seconds of each other -- if you fall off more than this, terminate the work)Then…Run 800 Meters @50%