Wednesday 2.12.2020

"FITNESS"

A. Three sets of:Bulgarian Split Squat x 8 reps each leg @ 3011Rest 45 secondsStrict Pull-ups x 4-6 reps @ 2111Rest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsReverse Snow Angels x 10-12 reps @ 2020Rest 45 secondsB. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 – 12-16 Alternating Dumbbell SnatchesMinute 2 – 16-20 Goblet Squats w/DumbbellMinute 3 – 150/125 Meter Ski ErgChoose a loading for your Dumbbell that makes these sets challenging; if you are hitting the top end of the rep ranges, increase the loading after the second round.

"PERFORMANCE"

A. Four sets of:Back Squat x 3-4 reps @ 30X1Rest 30 secondsStrict Pull-ups x Max Reps @ 21X0Rest 2 minutes*Goal is to increase loading on the Back Squats from last week's sets.B. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 – 12-16 Alternating Dumbbell SnatchesMinute 2 – 16-20 Goblet Squats w/DumbbellMinute 3 – 150/125 Meter Ski ErgChoose a loading for your Dumbbell that makes these sets challenging; if you are hitting the top end of the rep ranges, increase the loading after the second round.

"AEROBIC CAPACITY"

30 Minute Echo Bike for Max Calories**Every 3 minutes, get off and complete:5 Ring Rows5 Push-ups10 Hollow Rocks(the clock continues running during these sets)