Wednesday 11.14.2018

"FITNESS"

A. Four sets of:Back Squat x 4-6 reps @ 30X1Rest 60 secondsSingle-Arm Dumbbell Row x 6-8 reps each @ 21X0Rest 60 secondsSupine Leg Lowering x 8-10 reps @ 3011(lower back remains in contact with the floor)Rest 60 secondsB. Every 3 minutes, for 15 minutes:150 Meter Row SprintYour goal is max effort on each -- don't hold back!

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Back Squat x 2 repsGoal is to make all six sets heavy. Your goal will be to establish a new 2-RM PR by the final set.B. Every 3 minutes, for 15 minutes:150 Meter Row SprintYour goal is max effort on each -- don't hold back!

"COMPETITION"

Same as Performance

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run