Wednesday 11.8.2018

"FITNESS" & "PERFORMANCE"

Every 6 minutes, for 30 minutes (5 sets):18/12 Calories of Assault Bike15 Toes to Bar200 Meter Run21 Wall Balls (20/14 lb)Your goal is the lowest total working time that you can achieve across all 5 intervals. If the prescribed reps/distances are unattainable, please adjust accordingly so that you have at least 60 seconds of rest after each set.

"COMPETITION"

A. Six sets of:Deadlift x 3 reps @ 75% of 1-RM Deadlift(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)Rest 3 minutes**Please note that the classes will be performing these Deadlifts on Thursday, so only do this if you are taking Thursday as a Rest Day.B. Every 6 minutes, for 30 minutes (5 sets):18/12 Calories of Assault Bike15 Toes to Bar200 Meter Run21 Wall Balls (20/14 lb)

"ENDURANCE"

1 Minute Assault Bike @70%1 Minute Assault Bike @80-85%1 Minute Assault Bike Easyx 10 sets