Tuesday 7.7.2020

"FITNESS"

A. Three sets of:Front Squat x 5-7 reps @3011 tempoRest 45 secondsSingle Arm Trap-3 Raise x 8-10 each side @3011Rest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Complete as many rounds as possible in 9 minutes of:12 Air Squats6 Dumbbell Box Step Ups3 Dumbbell Renegade Rows (Push-up, Row Left, Push-up, Row Right)

"PERFORMANCE"

A. Four sets of:Pause Front Squat x 2 reps @32X1 tempo + Front Squat x 2 reps (with no tempo)Rest 2-3 minutes*Perform 2 Front Squats at the prescribed tempo, pausing for 2 seconds in the bottom, then immediately perform 2 Front Squats with no tempo restriction. Try to increase from loads used on 6.16.2020 (or start at approximately 70% of your 1-RM and build as able)B. Complete as many rounds and reps as possible in 9 minutes of:12 Box Jumps (30/24")6 Strict Pull-ups3 Strict Handstand Push-ups (or L-Seated DB Press)

"HOME WORKOUT"

A. Three sets of:Goblet Squat x 6-10 reps @31X1 tempoRest 45 secondsSingle Arm Trap-3 Raise x 8-10 each side @3011Rest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Complete as many rounds as possible in 9 minutes of:12 Air Squats6 Dumbbell Box Step Ups3 Dumbbell Renegade Rows (Push-up, Row Left, Push-up, Row Right)

"AEROBIC DEVELOPMENT"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Bike1 Minute Jump Rope1 Minute Front Leaning Rest (High Plank Hold)