Thursday 8.22.2019

“FITNESS”

A. Three sets of:Barbell or Dumbbell Push Press x 6-8 reps @ 2111Rest 60 secondsSingle Leg Hip Bridge x 8-10 reps/side @ 2011Rest 60 secondsSide Plank x 30-40 seconds each sideRest 60 secondsB. Every 6 minutes, for 18 minutes (3 sets):Row 500 Meters30/20 Push-ups15 Ball Slams

"PERFORMANCE"

A. Five sets of:Push Press x 3 repsRest 2 minutesBuild in load to today's heavy tripleB. Every 6 minutes, for 18 minutes (3 sets):Row 500 Meters30/20 Push-ups15 Ball Slams

"BURN"

10 minutes @steady pace:2 Calorie Row2 Calore Bike4 Calorie Row4 Calorie Bike6 Calorie Row6 Calories Bikeetc….**can sub Ski Cals or Run Cals here for eitherthen…8 minutes @strength-based pace:Ketttlebell Sumo stance RDL x 10 repsDumbbell Curl to Press x 10 repsBent Over Reverse Flies x 10 repsthen..6 minutes @high effort:12 Plate Ground to Overhead9 Box Jumps6 Burpees

“ENDURANCE”

1k Bike100ft KB Front Rack Carry (Left Arm)100ft KB Front Rack Carry (Right Arm)500 Meter Ski100ft Suitcase Carry (Left Arm)100ft Suitcase Carry (Right Arm)x 45 Minutes