Tuesday 1.26.2021

"FITNESS"

A. Three sets of:Single Leg Romanian Deadlift x 6-8 reps each leg @ 3011(Perform DBs/KBs in both hands; revert to a staggered stand RDL if balance is an issue)Rest 45 secondsBanded Pull Aparts x 15-20 reps @ 2111Rest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – 16-20 Russian Kettlebell Swings(focus on an explosive swing and full extension of the hips and knees; for an added challenge, try these banded)Minute 2 – 8-12 BurpeesMinute 3 – 30 Seconds of Echo Bike or Ski

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Power Clean x 2 repsBuild in load to today's heavy doubleB. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – 8 Deadlifts (you choose the load; should be heavy, but completed in smooth, unbroken sets)Minute 2 – 12 BurpeesMinute 3 – 40-50 Double-Unders

"RUN, ROW, OR BIKE"

40 Minutes @sustainable pace:750m Row1500m Bike500m Run or Ski