Tuesday 7.28.2015

"FITNESS"

A. Four sets of:Turkish Get-Ups x 2 reps each armRest 45 secondsPlank Hold x 45-60 secondsRest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. Three sets, for max reps/calories of:3 Minutes of Rowing (for Max Calories)2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Strict Press)1 Minute of Strict Pull-UpsRest 3 minutes*Compare results to 2.16.2015

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Push Press x 2-3 reps @ 85-95% of 1-RMUse the rest periods between sets to address lower body mobility or activation drills of your choiceB. Three sets, for max reps/calories of:3 Minutes of Rowing (for Max Calories)2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Strict Press)1 Minute of Strict Pull-UpsRest 3 minutes*Compare results to 2.16.2015

"COMPETITION"

"ENDURANCE"

Three sets of:Row 1000 MetersRun 1000 MetersSki 1000 Meters or Assault Bike 50 CalsRest 4 minutes between sets