Wednesday 11.25.2020

"FITNESS" & "PERFORMANCE"

A. Three sets of:Tempo Back Squat x 5 reps @3131 tempoRest 15 secondsJumping Lunges x 20 reps @10X0Rest 2-3 minutes-OR-Every 3 minutes, for 12 minutes (4 sets):Back Squat*Set 1 – 8 reps @ 60%*Set 2 – 6 reps @ 70%*Set 3 – 4 reps @ 75-80%*Set 4 – 4 reps @ 80-85%B. In teams of two, switching whenever you feel like it, complete the following for time:100 Wall Balls (20/14 lb)100 Kettlebell Swings (24/16 kg)100 Calorie Row or SkiRest until reasonably recovered, then...C. Two or three sets, not for time, of:Dumbbell Skull Crushers x 12-15 reps @ 2010Rest 15 secondsSingle-Leg Hip Thrusts x 10 reps each leg @ 2011Rest 15 secondsHollow Hold/Rock x 30-40 secondsRest 60 seconds

"AEROBIC DEVELOPMENT"

3 sets:500m at moderate paceRest 30 seconds400m at fast paceRest 30 seconds300m at faster paceRest 30 seconds200m at fastest paceRest 30 seconds100m at sprintRest 2 minutes