Tuesday 1.5.2021

"FITNESS"

A. Three sets of:Deadlift x 8 reps @3111 (build in load if you are able to get all 8 reps with good position)Rest 60 secondsTempo Push-ups x 8-12 reps @1111(if using a bench or box, choose a height that allows for at least 8 solid reps)Rest 60 secondsBanded Pallof Hold (or Side Plank Hold) x 30 seconds each sideRest 60 secondsB. Every 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters15 Burpee Box Jump or Step-OversThese should be high intensity, sprint sets.

"PERFORMANCE"

A. Take 6 minutes to build to your working weight, then...Every 2 minutes, for 12 minutes (6 sets):Deadlift x 5 reps @ 70-75% of your 1-RMB. Every 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters15 Burpee Box Jump-Overs (24″/20″)These should be high intensity, sprint sets.

"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