Tuesday 2.16.2021

"FITNESS"

A. Four sets of:Front Squat or Dual Kettlebell Front Squat x 6 reps @31X1Rest 60 secondsSingle Arm Dumbbell Row x 8 reps each arm @ 20X1Rest 60 secondsB. Complete as many rounds and reps as possible in 7 minutes of:14 Hand-Release Push-ups14 Kettlebell Swings14 Goblet Reverse LungesC. Three sets of:20 Second Side Plank Left Side20 Second Hollow Hold20 Second Side Plank Right Side20 Second Reverse PlankRest 40 seconds

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Front Squat x 3 repsStart at approximately 70% of your 1-RM Front Squat, and build as able, keeping good speed out of the bottom of each repB. Complete as many rounds and reps as possible in 7 minutes of:3 Hang Squat Cleans (135/93 lb)5 Chest-to-Bar Pull-ups7 Box Jump-Overs (24/20″)C. Three sets of:20 Second Side Plank Left Side20 Second Hollow Hold20 Second Side Plank Right Side20 Second Reverse PlankRest 40 seconds

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown