Wednesday 12.12.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011Station 3 – Front Leaning Rest on Rings x 45 secondsStation 4 – Bottom's Up Kettlebell Carry x 75 feet/armB. Complete as many rounds and reps as possible in 12 minutes of:20 Kettlebell Swings20 Air Squats20 Lateral Box Step-Overs

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets) of:Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 8 reps @ 75-80%B. Complete as many rounds and reps as possible in 12 minutes of:20 Kettlebell Swings (24/16 kg)30 Air Squats40 Double-Unders

"ENDURANCE"

45 Minute Assault Bike @70%*Every 9 minutes, get off and complete2 Turkish Get Ups each arm12 Goblet Squats40-60 second FLR