Tuesday 9.29.2020

"FITNESS"

A. Three sets of:Back Squat x 4-6 reps @32X1Rest 45 secondsSingle Leg Hip Bridge x 8-10 reps each leg @20X1Rest 45 secondsReverse Snow Angels x 10-12 repsRest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Complete as many rounds and reps as possible in 9 minutes of:12/9 Calorie Echo Bike (or 15/12 Calorie Bike Erg)12 V-Ups12 Wall Balls

"PERFORMANCE

A. Every 3 minutes, for 18 minutes (6 sets) of:*Set 1 – 5 reps @ 70-75% of 1-RM*Set 2 – 4 reps @ 75-80%*Set 3 – 3 reps @ 80-85%*Set 4 – 2 reps @ 85-90%*Set 5 – 2 reps @ 90-95%*Set 6 – 8 reps @ 70-75%B. Complete as many rounds and reps as possible in 9 minutes of:36 Double-Unders18 Wall Balls (20/14 lb)9 Toes to Bar

"AEROBIC DEVELOPMENT"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets*If performing this on the Bike Erg, double the distances