Tuesday 3.8.2016

"FITNESS" & "PERFORMANCE"

A. Four sets of:Pause Front Squats x 4-6 reps @ 31X1Rest 2-3 minutesAll four sets should be heavy, working sets.B. Against a 10-minute running clock, complete the following:Row 1000 Metersimmediately followed by…As many rounds and reps as possible of:20 Goblet Walking Lunges15 Ring Dips* or Push-ups*This can also be scaled up to 3-5 Muscle Ups

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes