Wednesday 4.24.2019

"FITNESS" & "PERFORMANCE"

A. Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 8 reps @ 60%*Set 3 – 8 reps @ 70%*Set 4 – 8 reps @ 75%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.If you do not know you're 1-RM, use these percentages as guidelines for your perceived effort.B. Every 3 minutes, for 15 minutes (5 sets):6 Ball Slams (30/20 lb)12/9 Calorie Assault BikeThe Assault Bike portion of each set must be completed in 60 seconds or less. These are intended to be high effort sprints -- push yourself, and trust in your ability to recover between sets!

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes