Thursday 9.19.2019

"FITNESS" & "PERFORMANCE"

A. Three sets of:Filly Press x 6-8 reps each side @2011Rest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsReverse Snow Angels x 10-12 repsRest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. Against a 60-second clock, complete:10 Heavy Kettlebell SwingsBurpees x Max RepsRest 60 seconds between sets, and complete a total of 5 sets for max reps of Burpees

"BURN"

30 Seconds of DB Reverse Lunge to Box Step Up Left Leg30 Seconds of Hollow Rocks30 Seconds of DB Reverse Lunge to Box Step Up Left Leg30 Seconds of Ski Erg60 Second Recovery Jogx3 setsthen…40 Seconds On/20 Seconds Off of:Bike Erg Calories (standing)DB Hang Clean to Push PressLateral Sled Drag (switch sides at 20 seconds)Double Unders or Singlesx 4 rounds

“ENDURANCE”

15/12 Calorie Ski15/12 Calorie Row15/12 Calorie Bike ErgRest 1:1x 6-8 sets