Wednesday 3.11.2020

"FITNESS"

A. Four sets of:Back Squat x 6-8 reps @ 30X1Rest 60-90 secondsSingle-Arm Dumbbell Row x 6-8 reps each side @ 21X0Rest 60-90 secondsB. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – 120ft Heavy Sandbag CarryMinute 2 – 9 BurpeesMinute 3 – 150/125 Meter Ski Erg

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 70%*Set 2 – 3 reps @ 80%*Set 3 – 2 reps @ 85%*Set 4 – 1 rep @ 90%*Set 5 – 1 rep @ 92-95%*Set 6 – Max Reps @ 90%Rest 2-3 minutes between sets*Just like last week, your final set will (ideally) not be to complete failure; once you need to take more than two breathing cycles between reps, terminate the work.B. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – 120ft Heavy Sandbag CarryMinute 2 – 6 Burpee Toes to Bar (perform a Burpee and immediately complete a Toes to Bar upon standing)Minute 3 – 30-50 Double-Unders

"AEROBIC DEVELOPMENT"

Five or Six sets of:500 Meter Row @80-90%Rest walk 90 seconds400 Meter Run @80-90%Rest walk 90 seconds