Wednesday 12.29.2020

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Back Squat*Sets 1-3: 8 reps @ 65-70%*Sets 4-5: 4 reps @ 75-80%*If you don't know your 1-RM, base these sets off of feel, aim to make each set challenging for the final 2 reps.B. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Wall Sit Hold x 60 seconds(front-rack kettlebells or goblet hold a kettlebell to add loading)Station 2 – Strict Pull-up x 4-6 reps @5111 tempo (focus on the slow eccentric portion here - use assistance on the way up if needed)Station 3 – Side Plank or Star Plank Hold x 30 seconds each sideStation 4 – Zottman Curls x 10-12 reps @ 3011

"RUN, ROW, OR BIKE"

800 Meter Run/Row or 1500m Bike Erg @85-90% effortRest 2 minutesx 4-6 rounds