Thursday 8.29.2019

“FITNESS” & "PERFORMANCE"

A. Four sets of:Sumo Deadlift x 6 reps @ 21X1Rest 60-90 secondsL-Sit Hold x 30-40 seconds (accumulated)Rest 60-90 secondsTake enough time to warm-up and build so that all four sets of Sumo Deadlifts are challenging.B. In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:10 Box Jumps (or Step-Ups)10 Russian Kettlebell Swings (heavy)C. Two or Three sets of:Reverse Snow Angels x 12-15 reps @2121 tempoRest as neededBarbell or Dumbbell Curls x 10-12 reps @2011 tempoRest as needed

"BURN"

Four sets for max reps/cals:30 seconds of Box Jumps or Step-Ups30 seconds of Ski ErgRest 30 secondsRest 2 minutes, then…Four sets for max reps/cals:30 seconds of Ball Slams30 seconds of Shuttle Runs (30′)Rest 30 secondsRest 2 minutes, then…Four sets for max reps/cals:30 seconds of Burpees30 seconds of Bike ErgRest 30 seconds

“ENDURANCE”

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets