Wednesday 1.27.2021

"FITNESS"

A. Three sets of:Dumbbell Bench Press x 10 reps @ 2111Rest 30 secondsAlternating Cossack Squats x 12 reps (6 each leg) @ 2011Rest 30 secondsBottom's Up KB Carry x 50-75 feet each arm (or 20-30 seconds)Rest 30 secondsDeadbugs x 16-20 repsRest 30 secondsB. Against a 12-minute running clock…Row 1500/1300 Metersimmediately followed by as many rounds and reps as possible of:12 Barbell or Dumbbell Push Presses12 V-Ups*Compare to 11.20.2018

"PERFORMANCE"

A. Take 15-18 minutes to build to today’s heavy single Push PressB. Against a 12-minute running clock…Row 1500/1300 Metersimmediately followed by as many rounds and reps as possible of:12 Push Presses (95/65 lbs)12 Toes to Bar

"RUN, ROW, OR BIKE"

40 Minutes @sustainable pace:750m Row1500m Bike500m Run or Ski