Wednesday 1.29.2020

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 -- Sumo Deadlift x 4 reps @21X1(warm-up well, so that all 4 sets are challenging)Station 2 -- Turkish Get Up x 1-2 reps each armStation 3 -- Band Pull-Aparts x 10-12 reps @ 21X1B. Three sets for max reps of:60 seconds of Strict Handstand Push-Ups (or L-Seated Dumbbell Strict Press)60 seconds of Strict Pull-Ups60 seconds of BurpeesRest 60 seconds

“AEROBIC CAPACITY"

6 Minute Row6 Minute Bike6 Minute Run or Ski(All at 70% effort)+Rest 4 minutes+5 Minute Row5 Minute Bike5 Minute Run or Ski(All at 75% effort)+Rest 3 minutes+4 Minute Row4 Minute Bike4 Minute Run or Ski(All at 80% effort)