Thursday 6.1.2017

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Push Press x 6 reps(build off last week; add weight if you get all 6)Minute 2 – Single Leg KB Deadlifts x 5 reps each legMinute 3 – Hollow Hold/Rock x 20-30 secondsB. For time:Run 400 Meters30 Single Arm Dumbbell Push Presses (15 each arm)15 Russian Kettlebell SwingsRun 400 Meters24 Single Arm Dumbbell Push Presses (12 each arm)12 Russian Kettlebell SwingsRun 400 Meters18 Dumbbell Push Presses (9 each arm)9 Russian Kettlebell Swings

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets) of:Push Press x 2-3 repsGoal is to establish today's 3-RM.B. For time:Run 400 Meters12 Ground to Overhead (155/105 lbs)Run 400 Meters9 Ground to OverheadRun 400 Meters6 Ground to Overhead

"COMPETITION"

30 sec. easy bike30 sec. moderate bike30 sec. difficult bike (but could maintain for 2 minutes)1:00 active walkx5 roundsrest 5 minutesx2