Wednesday 5.15.2019

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Dumbbell Russian Step Ups x 6/leg @ 3011Station 2 – Hollow Hold or Rocks x 45 secondsStation 3 – Strict Pull-Ups x 8-10 reps @ 2111Station 4 – Bottom’s Up Kettlebell Carry x 75ft each armB. In teams of two, with one partner working at a time, complete three rounds for time of:40/30 Calorie Assault Bike30 Kettlebell Swings30 Abmat Sit-ups

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Snatch Balance + Overhead SquatBuild in load to today's heavy complex. If your technique is limited here, spend some time at lighter weights working on good speed and mechanics.B. In teams of two, with one partner working at a time, complete three rounds for time of:40/30 Calorie Assault Bike30 Toes to Bar20 Dual Kettlebell Snatches (24/16 kg each hand)

"ENDURANCE"

Run 800 Meters @50%Then…Run 100 meters @90%Rest 30 secondsx 15-20 rounds(all runs should be within 3 seconds of each other -- if you fall off more than this, terminate the work)Then…Run 800 Meters @50%