Thursday 8.3.2020

"FITNESS"

A. Three sets of:Back Squat or Goblet Squat x 6-8 reps @ 31X1Rest 45 secondsStrict Pull-ups x 6-8 reps @ 2111 or Supine Ring Rows x 10-12 reps @ 2111Rest 45 secondsPlank March x 30-40 secondsRest 45 secondsB. Every 3 minutes, for 12 minutes (4 sets):12/9 Cal Row, Bike, or Ski12 Jumping Lunges6 Burpees*These are high effort, "sprint" sets. Push the pace, and use your rest periods to focus on breathing and recovery

"PERFORMANCE"

A. Every 3 minutes, for 12 minutes (4 sets):Back Squat x 4 repsSpend enough time warming up to make all four sets heavy. By the third set the 4th rep should be a grind; in set 4 you should be at or near a 4-RM.B. Every 3 minutes, for 12 minutes (4 sets):12/9 Cal Row, Bike, or Ski9 Burpees6 Hang Squat Cleans (95/65 lb)*These are high effort, "sprint" sets. Push the pace, and use your rest periods to focus on breathing and recovery

"AEROBIC DEVELOPMENT"

"RTW" -- all at easy to moderate effort1 Minute Row1 Minute Bear Crawl1 Minute Bike1 Minute Single Unders1 Minute Front Leaning Rest on Hands1 Minute Jog1 Minute Single Arm Front Rack Carry (light weight, switch at 30 secondsx 6-8 rounds (42-56 minutes)*Goal is to just keep moving for this long(ish) period of time, at a pace that you can sustain for entire time (or longer!)