Tuesday 8.20.2019

“FITNESS” & "PERFORMANCE"

A. Four sets of:Bulgarian Split Squat x 6 reps each leg @ 30X1Rest 30 seconds after each legStrict Pull-ups x 4-6 reps @21X0 (add weight if you can here)Rest 60 secondsGoal it so use the 8-RM you established on 7.30.2019 for all of your working sets. If you missed that session, use a load that will be challenging, but achievable for the four sets at the prescribed tempo.B. Two sets for times of:50/40 Calories of Rowing50 Wall Balls (20/14 lbs)Rest 5 minutes

"BURN"

200 Meter Ski10 Burpees200 Meter Run1-2 Rope Climb or 50ft Hand Over Hand Sled Pullx 14 minutesRest 2 minutes, then..10 Second Assault Bike Sprint @95% effort50 Second Assault Bike @easy spinx 4 roundsthen…V-Ups x 8-10ValSlide Hamstring Curls x 8-10Tricep Extensions x 8-10x 3-5 minutes

“ENDURANCE”

1k Bike100ft KB Front Rack Carry (Left Arm)100ft KB Front Rack Carry (Right Arm)500 Meter Ski100ft Suitcase Carry (Left Arm)100ft Suitcase Carry (Right Arm)x 45 Minutes