Thursday 8.27.2020

"FITNESS"

A. Three sets of:Sumo Deadlift x 8 reps @21X1Rest 45 secondsRussian Step Up x 10 reps each legRest 45 secondsTall Kneeling Band Pull-Aparts x 12-15 repsRest 45 secondsB. Every minute, on the minute, for 12 minutes (3 sets):Minute 1 -- 30 Second Bike or Ski @high effort (track calories)Minute 2 -- 120-ft Single Arm KB Front Rack Carry (switch arms halfway)Minute 3 -- 30 Second Bike or Ski @high effortMInute 4 -- 45 Second Plank Hold

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Deadlift x 3 repsBuild in load to today's heavy triple*Compare to 7.10.2020B. Every minute, on the minute, for 12 minutes (3 sets):Minute 1 -- 30 Second Bike or Ski @high effort (track calories)Minute 2 -- 120-ft Single Arm KB Front Rack Carry (switch arms halfway)Minute 3 -- 30 Second Bike or Ski @high effortMInute 4 -- 45 Second Plank Hold

"AEROBIC DEVELOPMENT"

via Chris Hinshaw:500m Row @easy pace1000m @tough paceRest 90 seconds400m Row @easy pace800m @tough paceRest 90 seconds300m Row @easy pace600m @tough paceRest 90 seconds200m Row @easy pace400m @tough paceRest 90 seconds100m Row @easy pace200m @tough pace**double the distances if you use the Bike Erg