Thursday 9.5.2019

“FITNESS” & "PERFORMANCE"

A. Three sets of:Bulgarian Split Squat x 4-6 reps @30X1 tempoRest 90 secondsSupinated-Grip Barbell Bent Over Row x 8-10 reps @21X0Rest 90 seconds*Warm-up well for the Split Squats so that all 3 sets are very challenging. Goal is to increase loads from 8.20.2019.B. In teams of three, with one partner working at a time, complete as many rounds and reps as possible in 9 minutes of:6 Alternating Dumbbell Snatches (these should be heavy, but unbroken)120-ft Shuttle Sprint (20 feet down and back, 40 feet down and back)C. Three sets of:Side Plank (Left Side) x 20 secondsPlank from Elbows x 20 secondsSide Plank (Right Side) x 20 secondsPlank from Elbows x 20 secondsRest 40 seconds

"BURN"

Complete as many rounds and reps as possible in 12 minutes of:2.4.6.8.10....Kettlebell SwingDumbbell Bench PressCalorie Ski or RunRest 2 minutes, then…Complete as many rounds and reps as possible in 12 minutes of:3.6.9.12.15...Wall BallV-Up100ft Farmers Carry after each round

“ENDURANCE”

4 rounds:.1:45 at moderate pace, 15sec rest.1:30 at fast pace, 30sec rest.1:15 at fast pace, 45sec rest.1min at fastest pace, 60sec rest.No add’l rest between rounds