Tuesday 12.10.2019

"FITNESS"

A. Every minute, on the minute, for 15 minutes (3 sets of each):Staiton 1 – Front Squat or Goblet Squat x 6 reps @ 32X1Station 2 – Half Turkish Get Up (Left) x 3-4 repsStation 3 – Half Turkish Get Up (Right) x 3-4 repsStation 4 – Side Plank (Left) x 30-45 secondsStation 5 – Side Plank (Right) x 30-45 secondsB. Every 3 minutes, for 15 minutes (5 sets):12/9 Calorie Row60-ft Walking Lunge w/KBs or DBs in Farmer's Carry

"PERFORMANCE"

A. Four sets of:2 Tempo Front Squats + 4 Front SquatsRest 2-3 minutesPerform the first 2 Front Squats at a tempo of 32X1, then immediately perform 4 squats without any tempo restriction. Build in load to make the last two sets tough.B. Every 3 minutes, for 15 minutes (5 sets):12/9 Calorie Row60-ft Walking Lunge w/KBs or DBs in Farmer's Carry (24/16 kg each hand)

"BURN"

Complete as many rounds and reps as possible in 12 minutes of:2.4.6.8.10….Kettlebell SwingDumbbell Bench PressCalorie Row

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 12 minutes of:3.6.9.12.15…Jumping Squats (touch pull-up bar)Push-ups100ft Farmer’s Carry after each round

“ENDURANCE”

(Courtesy @aeorbiccapacity)3 sets:Air Runner Workout:3 sets:90sec at fast pace,90sec at easy jog,2 min at moderate pace,90 sec at easy jog,1 min at fast pace,90sec at easy jog,Rest: 3min b/t sets