Tuesday 7.30.2019

“FITNESS”

A. Three sets of:Bulgarian Split Squat x 8 reps each leg @ 30X1Rest 45 seconds after each legSupinated-Grip Strict Pull-ups x 6-8 reps @ 21X0Rest 45 secondsBottom's Up Kettlebell Carry x 75 feet each sideRest 45 secondsThe goal for today is to establish your 8-RM Bulgarian Split Squat. You can load these using a Kettlebell or Dumbbell in a goblet position; if you don't have something heavy enough for this, use a Barbell in a back-racked position.B. Complete as many rounds and reps as possible in 12 minutes of:300/250 Meter Row20 V-Ups15 Wall Balls

"PERFORMANCE"

A. Three sets of:Bulgarian Split Squat x 8 reps each leg @ 30X1Rest 45 seconds after each legSupinated-Grip Strict Pull-ups x 6-8 reps @ 21X0Rest 45 secondsBottom's Up Kettlebell Carry x 75 feet each sideRest 45 secondsThe goal for today is to establish your 8-RM Bulgarian Split Squat. Use a Barbell in a back-racked position.B. Complete as many rounds and reps as possible in 12 minutes of:40 Double-Unders20 Wall Balls (20/14 lbs)10 Toes to Bar"BURN"Warm-up:2 rounds of:Sumo Inchworms x 10Spiderman Rotations x 6/sideLunge Matrix x 3/side15 minutes @strength-based pace (4-5 rounds):1 Rope Climb or 5 Pull-ups or 10 Ring Rows10 Dumbbell Bench Press10/7 Calorie Assault Bikefollowed by….20 Second Ski @very high effort40 Second Walkx 8-10 sets

“ENDURANCE”

Row 30 seconds @85%Rest 30 secondsx 10Rest 4 minutes, then…Run 30 seconds @85%Rest 30 secondsx 10Rest 4 minutes, then…Assault Bike 30 seconds @85%Rest 30 secondsx 10