Thursday 5.30.2019

"FITNESS"

A. Three sets of:Front Squat x 6-8 reps @ 3011Rest 45 secondsElbows to High Plank x 12-16 repsRest 45 secondsSingle Leg Hip Bridge x 10-12/side @ 2011Rest 45 secondsBottom’s Up Kettlebell Carry x 50ft each armRest 45 secondsB. Against a 3-minute running clock:Run 400 MetersWall Balls x Max RepsRest 3 minutes, and complete a total of three sets for max reps of Wall Balls.

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets) of:Front Squat x 4 reps*Sets 1-2 – 70-75%*Sets 3-4 – 75-80%*Set 5 – 80% or moreB. Against a 3-minute running clock:Run 400 MetersWall Balls x Max RepsRest 3 minutes, and complete a total of three sets for max reps of Wall Balls.

"ENDURANCE"

Bike Erg12 x 500m / 45 sec easyPre-set a work distance of 500 meters and a rest time of 45 seconds. Ride 12 intervals at a challenging intensity, with easy pedaling between pieces.Try to go just a little faster on each set.