Tuesday 8.18.2020

"FITNESS" & "PERFORMANCE"

A. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 15 minutes of:45 Double-Unders (or 150 Meter Run)15 Abmat Sit-Ups10 Single Arm Dumbbell Hang Clean and Jerks (50/35 lb --- 5 each arm)Rest until reasonably recovered, then...B. Three sets of:Alternating Glute Bridge DB or KB Floor Press x 6-8 reps each arm @30X1Rest 45 secondsBent Over Reverse Flies x 10-15 repsRest 45 secondsBanded Bicep Curls x 15-20 reps @20X1Rest 45 seconds

"HOME WORKOUT"

A. Complete as many rounds and reps as possible in 10 minutes of:25 Double-Unders (or 100 Meter Run)10 Single Arm Dumbbell Hang Clean and Jerks (50/35 lb --- 5 each arm)10 Abmat Sit-UpsRest until reasonably recovered, then...B. Three sets of:Alternating Glute Bridge DB or KB Floor Press x 6-8 reps each arm @30X1Rest 45 secondsBent Over Reverse Flies x 10-15 repsRest 45 secondsBanded Bicep Curls x 15-20 reps @20X1Rest 45 seconds

"AEROBIC DEVELOPMENT"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).