Wednesday 4.14.2021

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 12 minutes (4 sets):Bench Press x 6-8 reps @ 20X1Use your rest periods to perform 8-12 Banded Face Pulls, then work on any lower body mobilizations you may need to prioritize.B. Every minute, on the minute, for 20 minutes (5 sets):Minute 1 — 50 Double-Unders or 150/125 Meter Ski (or 300/250 Meter Bike Erg, if you didn't do this yesterday)Minute 2 — 100-ft Sandbag Carry or Dual Kettlebell Front Rack CarryMinute 3 — 200/150 Meter RowMinute 4 — 30-Second Front-Leaning Rest on Rings (or Floor)*Each station should be 30-40 seconds of sustainable work, and should get tough by the last couple of rounds.*If yesterday was a lot of running volume for you, and you'd like to spare your feet/calves, then, by all means, hit the Ski or Bike.

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here