Wednesday 5.29.2019

"FITNESS" & "PERFORMANCE"

A. Three sets of:Barbell Z-Press x 6-8 reps @ 21X1Rest 45 secondsBent Over Reverse Flies x 12-15 reps @ 2011Rest 45 secondsStrict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110Rest 45 secondsB. Against a 12-minute running clock, complete:Row 1000 Metersfollowed by as many rounds and reps as possible of...16 Single Arm Dumbbell Push Presses (50/35 lb -- 8 each arm)48 Double Unders or 16 Goblet Reverse Lunges w/DB (8 each leg)

"ENDURANCE"

Bike Erg12 x 500m / 45 sec easyPre-set a work distance of 500 meters and a rest time of 45 seconds. Ride 12 intervals at a challenging intensity, with easy pedaling between pieces.Try to go just a little faster on each set.