Thursday 8.27.2015

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Leg Deadlift x 8-10 reps each leg @3011Rest 60 secondsStrict Pull-ups x 4-6 reps @2111(add weight if these are easy)Rest 60 secondsSide Plank x 30 seconds/sideRest 60 secondsB. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 15 minutes of:15 Calories Assault Bike20 Kettlebell Swings10 BurpeesE.g., Partner A Bikes 15 calories, Partner B does 20 KB Swings, Partner A performs 10 Burpees, Partner B Bikes 15 Calories, etc….

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Eight sets of:Row 30 seconds @90%Rest 30 secondsRest 4 minutes, then...Eight sets of:Run 30 seconds @90%Rest 30 secondsRest 4 minutes, then...Eight sets of:Assault Bike 30 seconds @90%Rest 30 seconds