Thursday 9.24.2015

"FITNESS" & "PERFORMANCE"

A. Three sets of:Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 2011Rest 60 secondsTurkish Get-Ups x 2-3 reps each armRest 60 secondsSide Planks x 30-45 seconds each sideRest 60 secondsB. Four sets for max reps of:45 seconds of Rowing (for cals)Rest 15 seconds45 seconds of Strict Supinated-Grip Pull-upsRest 15 seconds45 seconds of Burpee Box Jump Overs (24/20")Rest 1:15

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Fifteen sets of:Run 200 Meters @85%Rest 45 seconds*Rest 3 minutes between sets 7 & 8