Tuesday 10.30.2018

"FITNESS" & "PERFORMANCE"

A. Four sets of:Goblet Squats x 4-6 reps @ 3311(these should be performed with the heaviest weight you can handle – or performed as double kettlebell front squats if you need more weight)Rest 90 secondsFront-Leaning Rest on Rings x 40-60 secondsRest 90 secondsB. Complete as many rounds and reps as possible in 5 minutes of:10 Burpees10/7 Calorie Assault BikeRest 5 minutes, then…C. Complete as many rounds and reps as possible in 5 minutes of:10 Box Jumps (24/20″)100 Meter Run

"COMPETITION"

Same as Performance/Fitness+Optional Second Session:Bike Erg 600m @85-90%Bike Erg 400m @easy recoveryx 4 roundsRest 3 minutesx 3-4 sets

"ENDURANCE"

Row 300m @2k pace (or slightly faster)Row 200m easy recoveryx 4 roundsRest 3 minutesx 4 sets