Thursday 5.2.2019

"FITNESS"

A. Three sets of:Bulgarian Split Squat x 6-8 reps each leg @ 3011Rest 45 seconds b/t legs, and 45 seconds before moving on to...Single Arm Trap-3 Raise x 8-10 reps each arm @ 2020Rest 45 secondsBottom's Up KB Carry x 75ft each armRest 45 secondsB. In teams of two, with one partner working at a time, complete the following as quickly as possible:100 Wall BallsWhen the running clock reaches 7:00...C. In teams of two, with one partner working at a time, complete the following as quickly as possible:100 Calorie Row

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Clean x 2 repsBuild quickly from 60%, aiming to complete most of your sets in the 75-80% range. Focus on speed under the bar, and fast elbows.B. In teams of two, with one partner working at a time, complete the following as quickly as possible:100 Wall Balls (20/14 lb)When the running clock reaches 7:00...C. In teams of two, with one partner working at a time, complete the following as quickly as possible:100 Calorie Row*Looking for a challenge? Men: use the 30-lb Wall Ball; Ladies: use the 20-lb.

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes