Tuesday 2.19.2019

"FITNESS"

A. Three sets of:Dumbbell Bench Press x 8-10 reps @ 21X1Rest 45 secondsBent-Over Dumbbell Reverse Flies x 12-15 repsRest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. For time:50 Calorie Row40 Single Arm Dumbbell Push Presses30 Toes to Bar or Hanging Knee Tucks20 BurpeesC. (Optional) Three sets of:20 Second Side Plank Left Side20 Second Plank from Elbows (forward)20 Second Side Plank Right Side20 Second Plank from ElbowsRest 40 seconds

"PERFORMANCE"

A. Five sets of:Bench Press x 3 repsRest 2-3 minutesKeep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.B. For time:50 Calorie Row40 Single Arm Dumbbell Push Presses (50/35 lb)30 Toes to Bar20 BurpeesC. (Optional) Three sets of:20 Second Side Plank Left Side20 Second Plank from Elbows (forward)20 Second Side Plank Right Side20 Second Plank from ElbowsRest 40 seconds

"COMPETITION"

Same as Performance+6-8 sets of this week's Endurance Work

"ENDURANCE"

1000 Meter Bike Erg @85-90%2 minute easy ridex 10 sets