Tuesday 9.24.2019

"FITNESS" & "PERFORMANCE"

A. Three sets of:Posted Single Leg Deadlift x 6 reps each leg @ 3011Rest 45 secondsReverse Snow Angels x 10-12 reps @3030Rest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Against a 3-minute running clock, complete:200 Meter Row200 Meter RunDouble-Unders x Max RepsRest 2 minutes between sets, and complete three sets for max reps of Double-Unders.

"BURN"

3-5 minutes of:Bear CrawlT-Spine RotationsLunge Matrix (Forward, Lateral, Reverse, Bowler)Hollow RocksThen..20 Second Bike @ 80%40 Second Bike @ 60%x 6 minutes+Rest 1 minute+10 Jumping Pull-ups10 Burpees10 Goblet Walking Lunges20 Second Side Plank each sidex 10 minute AMRAP+Rest 1 minute+20 Second Bike @ 90%40 Second Bike @ 50%x 6 minutes

“ENDURANCE”

600 Meter Run @80%Walk 100 Meters400 Meter Run @85%Walk 100 Meters200 Meter Run @90%Rest 2 minutesx 4 rounds