Tuesday 3.3.2020

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110(add weight if you’re capable of maintaining tempo and rep range)Station 2 – Uneven Carry x 150 feet(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 75-feet)Station 3 – Bent Over Reverse Flies x 10-15 reps @ 3010Station 4 – Dumbbell Bench Press x 15 reps @ 1011(maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)B. Against a 2-minute running clock, complete as many rounds and reps as possible of:4 Burpees8 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb) -- 4 each armRest 2 minutes between sets, and complete a total of three sets. Pick up where you left off on the set prior, and record your total number of rounds and reps completed.

"AEROBIC DEVELOPMENT"

20 minutes @80-85%:15 Calorie Row15 Calorie Bike15 Calorie SkiRest 5-7 minutesx 2 sets**pacing should be something you could maintain for 60 minutes.**both sets should be the same pacing/rounds.