Wednesday 1.15.2020

"FITNESS"

A. Four sets of:Tempo Back Squat x 4 reps @32X1 tempoRest 2-3 minutes between sets*Goal is to increase loading on all sets from 1.6.2020B. Complete as many rounds and reps as possible in 8 minutes of:8 Dumbbell Plank Rows8 Dumbbell Box Step-Ups8 V-UpsRest 2 minutes, and when the clock reaches 10:00, complete:C. Four sets of:20 Second Hollow HoldRest 10 seconds20 Second Arch HoldRest 10 seconds

"PERFORMANCE"

A. Four sets of:Tempo Back Squat x 4 reps @32X1 tempoRest 2-3 minutes between sets*Goal is to increase loading on all sets from 1.6.2020B. Complete as many rounds and reps as possible in 8 minutes of:8 Power Cleans (115/73 lb)8 Chest-to-Bar Pull-ups8 Box Jump-Overs (24/20")Rest 2 minutes, and when the clock reaches 10:00, complete:C. Four sets of:20 Second Hollow HoldRest 10 seconds20 Second Arch HoldRest 10 seconds

“AEROBIC CAPACITY"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @slightly fasterRow 300 Meters easyRow 100 Meters @slightly fastererRow 200 Meters easyRow 50 Meters @fastestRow 100 Meters easyRest walk 3 minutesx 3 sets