Tuesday 1.7.2020

"FITNESS"

A. Three sets of:Dumbbell Bench Press x 8-10 reps @21X1Rest 45 secondsBanded Good Mornings x 12-15 reps @3011Rest 45 secondsBottom's Up Kettlebell Carry x 75ft each sideRest 45 secondsB. Every minute, on the minute, for 16 minutes:Even minutes – 10 BurpeesOdd minutes – 30 Second Row Sprint

"PERFORMANCE"

A. Four sets of:Tempo Bench Press x 8 reps @ 21X1(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)Rest 2-3 minutesB. Every minute, on the minute, for 16 minutes:Even minutes – 10 Bar-Facing BurpeesOdd minutes – 5 Power Cleans(use the heaviest weights you believe you can successfully handle – note weight used)

"BURN"

A. Three to Four rounds @steady pace:Bird-Dog x 8 reps/sideDumbbell Hammer Curls x 10 repsBanded Tricep Extensions x 12 repsFlutter Kicks x 30 secondsB. Three sets for max reps/cals of:40 Seconds of Ski ErgRest 20 seconds40 Seconds of Wall BallsRest 20 seconds40 Seconds of Dumbbell Renegade Rows (Push-up, Row Left, Row Right)Rest 20 seconds40 Seconds of Box Step UpsRest 20 secondsx 3 rounds (15 minutes)followed by…C. Six sets of:15 Second Assault Bike @very high effort45 Second Assault Bike @easy recoveryx 5 roundsfollowed by…200m Recovery Walk

“ENDURANCE”

4 Minute Bike Erg @80-85% effortRest walk 2 minutesx 4-6 sets*Goal is to achieve the same distance each interval