Wednesday 2.26.2020

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @ 3011(not as slow of a lowering this time; try to go heavier than last week)Rest 45 secondsBottom's Up Kettlebell Carry x 60ft/sideRest 45 secondsBand Pull Aparts x 15-20 repsRest 45 secondsB. Complete as many rounds and reps as possible in 15 minutes of:15/12 Calorie Echo Bike (or 20/15 calorie Bike Erg)7 Strict Pull-ups15 Push-ups120ft Dual Kettlebell Front Rack Carry

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Hang Power Clean + Power CleanBuild in load to today's heavy complexB. Complete as many rounds and reps as possible in 15 minutes of:15/12 Calorie Echo Bike (or 20/15 calorie Bike Erg)5/3 Bar Muscle-Ups20/15 Push-ups120ft Dual Kettlebell Front Rack Carry

"AEROBIC CAPACITY"

1k Bike100ft KB Front Rack Carry (Left Arm)100ft KB Front Rack Carry (Right Arm)500 Meter Ski100ft Suitcase Carry (Left Arm)100ft Suitcase Carry (Right Arm)x 45 Minutes @easy to moderate effort