Thursday 7.18.2019

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 – Romanian Deadlift x 8-10 repsMinute 2 – Push-ups x 10-12 repsMinute 3 – Tuck-Ups x 12-15 repsMinute 4 – Bottom's Up KB Carry x 50 feet each sideB. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 5 Tall Box Jumps or Broad JumpsMinute 2 – 100-ft Sandbag CarryMinute 3 – 150/125 Meter Ski SprintMinute 4 – Rest*Record your time for each Ski Sprint

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Toes to Bar x 4-6 repsHang Power Clean x 2 reps*Increase the loading on the Barbell every set, building to today's heavy double.B. Every minute, on the minute, for 16 minutes (4 sets of each):Station 1 – 5 Tall Box JumpsStation 2 – 100-ft Sandbag CarryStation 3 – 150/125 Meter Ski SprintStation 4 – Rest*Record your time for each Ski Sprint

"BURN"

Warm-upCat-CowBird-DogDead-Bugsx 3 minutesthen…20 Second Row @90%40 Second Row @easyx 4 minutes+40 seconds on/20 seconds off:Bike ErgBear CrawlSki ErgReverse Sled Dragx 5 rounds

“ENDURANCE”

7 Minute Row7 Minute Bike7 Minute Run or Ski(All at 70% effort)+Rest 4 minutes+5 Minute Row5 Minute Bike5 Minute Run or Ski(All at 75% effort)+Rest 3 minutes+3 Minute Row3 Minute Bike3 Minute Run or Ski(All at 80% effort)