Thursday 5.9.2019

"FITNESS"

A. Every 2 minutes, for 16 minutes (4 sets of each):Station 1 – Romanian Deadlift x 8 reps @ 3111 tempoStation 2 – Turkish Get Up x 2 reps each arm (slow and controlled through every step of the movement)B. Every 2 minutes, for 16 minutes (8 sets):8 Calorie Row8 Ball Slams*Record time for each set; goal is to have all sets within 5-10 seconds of one another

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (4 sets of each):Station 1 – Power Clean x 1.1.1.1 @70-80% of 1-RM Power Clean(Rest 10 seconds b/t singles)Station 2 – Handstand Walk x Max Distance in 60 secondsB. Every 2 minutes, for 16 minutes (8 sets):8 Calorie Row8 Ball Slams*Record time for each set; goal is to have all sets within 5-10 seconds of one another

"ENDURANCE"

30 Second Bike/Ski/Row @ easy30 Second Bike/Ski/Row @ moderate30 Second Bike/Ski/Row @ tough pace (but could hold for a whole minute)Rest walk 1 minutex5 roundsrest 5 minutesx2