Tuesday 12.22.2020

"FITNESS" & "PERFORMANCE"

A. Three sets of:Barbell or Dumbbell Z-Press x 6-8 reps @2111Rest 45 secondsStrict Pull-ups x 4-6 reps @2111 (add weight if you are able to achieve reps and tempo)ORSingle Arm DB Row x 8-10 reps each arm @2111Rest 45 secondsBand Pull Aparts x 12-15 reps @21X1Rest 45 secondsSingle Leg Glute Bridge Hold x 20-30 seconds each sideRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:20 Kettlebell Swings (24/16kg)15/10 Push-ups10 Box Jumps (or Step-Ups) (24/20")

"RUN, ROW, OR BIKE"

1 Minute @easy pace1 Minute @moderate pace30 Seconds @easy pace30 Seconds @tough pacex 7-10 rounds (21-30 minutes)*If your pacing is inconsistent, take an extra 3 minute rest after Set 4 or 5 before moving on.