Wednesday 10.30.2019

"FITNESS"

A. Every 3 minutes, for 12 minutes (4 sets):Deadlift x 6 repsBox Jumps x 8 reps(jump as high as possible and land softly on the top of a box; step down and wait 2-3 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)Side Plank x 30 seconds each sideB. Every 6 minutes, for 18 minutes (3 sets):20/15 Calorie Assault Bike100-Foot Walking Lunges with Farmer’s Hold

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Power Clean x 1 rep*Set 1 – 60%*Set 2 – 65%*Set 3 – 70%*Set 4 – 75%*Set 5 – 80%*Set 6 – 85%*Sets 7-12 – 85+%B. Every 6 minutes, for 18 minutes (3 sets):20/15 Calorie Assault Bike100-Foot Walking Lunges with Farmer’s Hold (24/16 kg each hand)

“ENDURANCE”

Row, Bike, or Ski:5 minutes easy+45 seconds @85-90%Rest 45 secondsx 15 sets+5 minutes easy*Goal is same pace for every set.