Wednesday 3.10.2021

"FITNESS"

A. Three sets of:Front Squat x 4 reps @ 42X1Rest 60 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @ 2111Rest 60 secondsSingle Leg Hip Bridge x 10-12 reps each leg @2011Rest 60 secondsPlank from Elbows x 60 secondsRest 60 secondsB. Four sets for max reps/calories:30 seconds of V-UpsRest 30 seconds30 seconds of Jumping LungesRest 30 seconds30 seconds of Echo Bike (for calories)Rest 30 seconds

"PEFORMANCE"

A. Take 20 minutes to build to a 1-RM Front SquatSuggested sets:*Set 1 – 3 reps @ 70%*Set 2 – 2 reps @ 75%*Set 3 – 1 rep @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 1 rep @ 101%*Set 8 – 1 rep @ 101+%B. Four sets for max reps/calories:30 seconds of Toes to BarRest 30 seconds30 seconds of Box Jump-Overs (24″/20″)Rest 30 seconds30 seconds of Echo Bike (for calories)Rest 30 seconds

"ENDURANCE"

Bike Erg WorkoutFive sets of:2 minutes @ 80-85% effort1 minute @ 85-90%30 seconds @ 90-95%3 minutes @ 50% effort