Wednesday 12.11.2019

"FITNESS"

A. Three sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111Rest 45 secondsSingle Arm Front Rack KB Carry x 75ft each sideRest 45 secondsBulgarian Goat Bag Swings x 10 reps @ 3011Rest 45 secondsProne Plank Hold x 40-60 secondsRest 45 secondsB. For time:50 Kettlebell Swings40 Box Jump-Overs or Step-Overs30 Push-ups20 V-Ups10 Dumbbell Devil's Presses (Burpee + DB Ground to Overhead = 1 Devil's Press)Time cap: 15 minutes

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Power Clean x 2 repsBuild in load to today's heavy doubleB. For time:50 Kettlebell Swings (32/24 kg)40 Box Jump-Overs (24/20")30 Toes to Bar20 Strict Handstand Push-ups10 Power Cleans (185/133 lb)Time cap: 15 minutes

“ENDURANCE”

(Courtesy @aeorbiccapacity)3 sets:Air Runner Workout:3 sets:90sec at fast pace,90sec at easy jog,2 min at moderate pace,90 sec at easy jog,1 min at fast pace,90sec at easy jog,Rest: 3min b/t sets