Tuesday 5.7.2019

"FITNESS"

A. Three sets of:Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)Rest 45 secondsSide Plank x 30-45 seconds each sideRest 45 secondsBand Pull Aparts x 15-20 reps @ 2011Rest 45 secondsB. Four sets for max calories/reps of:30 seconds of Assault Bike (for max calories)30 seconds of Rest60 seconds of Burpees (for max reps)Rest 2 minutes

"PERFORMANCE"

A. Take 15-18 minutes to build to today's 2-RM Bench Press*Compare results to 3.12.2019B. Four sets for max calories/reps of:30 seconds of Assault Bike (for max calories)30 seconds of Rest60 seconds of Burpees (for max reps)Rest 2 minutes

"ENDURANCE"

30 Second Bike/Ski/Row @ easy30 Second Bike/Ski/Row @ moderate30 Second Bike/Ski/Row @ tough pace (but could hold for a whole minute)Rest walk 1 minutex5 roundsrest 5 minutesx2