Tuesday 1.19.2021

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Back Squat or Goblet Squat x 10 reps @ 30X1Station 2 – Single Leg Hip Thrust x 6-8/side @2011 (elevate shoulders on a box or bench if able)Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111B. Every minute, on the minute, for 12 minutes (3 sets):Minute 1 – Strict Pull-ups x Max Reps in 45 secondsMinute 2 – Wall Sit Hold x 45 secondsMinute 3 – Barbell or Dumbbell Curls x 10-12 reps @ 2011Minute 4 – Hollow Hold x 30 seconds

"PERFORMANCE"

A. Every 2:30, for 12:30 (5 sets):Back Squat*Sets 1-3 = 3 reps @ 85-88%*Sets 4-5 = 6 reps @ 75-78%The goal is to aim for the top % listed, but if you think you may miss on the next set, lower it to the bottom %. Take your first 6-8 minutes to build to your starting weight for these sets.B. Every minute, on the minute, for 12 minutes (3 sets):Minute 1 – Bar Muscle-Ups x 4-8 reps (choose a volume of reps that is appropriate for your level)Minute 2 – Wall Sit Hold x 45 secondsMinute 3 – Barbell or Dumbbell Curls x 10-12 reps @ 2011Minute 4 – Hollow Hold x 30 seconds

"RUN, ROW, OR BIKE"

30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets