Tuesday 4.30.2019

"FITNESS"

A. Three sets of:Landmine Press x 8 reps each arm @ 2111Rest 60 secondsReverse Snow Angels x 16-20 repsRest 60 secondsFarmer's Carry w/Heavy KBs x 100 MetersRest 60 secondsB. Two sets for max reps/calories:90 seconds of Assault BikeRest 30 seconds90 seconds of Dumbbell Ground to OverheadRest 30 seconds90 seconds of RowingRest 30 secondsC. Three sets of:20 Second Side Plank (Left Side)20 Second Prone Plank Hold20 Second Side Plank (Right Side)20 Second Prone Plank HoldRest 40 seconds

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Push Jerk + Split JerkBuild in load to today's heavy complexB. Two sets for max reps/calories:90 seconds of Assault BikeRest 30 seconds90 seconds of Ground to Overhead (115/75 lb)Rest 30 seconds90 seconds of RowingRest 30 secondsC. Three sets of:20 Second Side Plank (Left Side)20 Second Prone Plank Hold20 Second Side Plank (Right Side)20 Second Prone Plank HoldRest 40 seconds

"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