Wednesday 4.21.2021

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Arm Overhead Kettlebell or Dumbbell Carry x 100ft each armRest 45 secondsSingle Arm Dumbbell Row x 6-8 reps each side @ 2111Rest 45 secondsL-Sit x 30-40 seconds (accumulated) or Hollow Hold x 40-60 secondsRest 45 seconds*For both the Dumbbell Row and the Overhead Carry, use the heaviest weight that you can handle for the rep range/distanceB. Complete as many rounds and reps as possible in 3 minutes of:6 Calorie Echo Bike (or Row, if there aren't enough bikes)24 Double-Unders (sub lateral line hops or Mountain Climbers if you don't have Double-Unders yet)Rest 60 seconds, then…C. Complete as many rounds and reps as possible in 3 minutes of:9 Box Jumps (or step ups)100-ft Farmer’s Walk (heavy)Rest 60 seconds, then…Repeat Parts B and C for a second time through.

"ENDURANCE"

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