Wednesday 2.17.2021

"FITNESS"

A. Strength WorkThree or Four sets in 15 minutes of:1-1-2 Dumbbell Bench Press (or Floor Press) x 6-8 reps(Hold both DBs in extension, press with one arm, keeping the other arm locked out, then press with the other arm, then press with both — this is one repetition)Rest 30-45 secondsKettlebell Suitcase Carry x 100 feet (or 30 seconds) each arm(carry a heavy Kettlebell, and focus on keeping good postures, and the shoulders square as you walk)Rest 30-45 secondsBand Pull Aparts x 15-20 reps @ 2111Rest 30-45 secondsB. Three rounds for time of:500 Meter Row20 V-Ups10 L-Seated Dumbbell Presses

"PERFORMANCE"

A. Every 2 minutes, for 14 minutes (7 sets):Strict Overhead Press x 2 reps*Sets 1-3: 75% of 1-RM*Sets 4-5: 80-85% of 1-RM*Sets 6-7: 90-95% of 1-RM*If you don't have an accurate 1-RM, try to build from 2.3.2021, with with goal of making the last two sets VERY challenging to completeB. Three rounds for time of:500 Meter Row15 Toes to Bar10 Strict Handstand Push-Ups

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown