Wednesday 7.15.2015

"FITNESS"

A. Four sets of:Rear-Foot Elevated Split Squat x 6-8 reps/leg @3011Rest 60 secondsSingle Arm Dumbbell Row x 8-12 reps each arm @2111Rest 60 secondsB. Every 4 minutes, for 20 minutes (5 sets) for times:10 Ball Slams (Heavy)60 Meter Suicide Sprint12 Calories Assault Bike*Suicide Sprints – 10m out and back, 20m out and back

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Sets 4-8 – 2 reps @ 85%B. Every 4 minutes, for 20 minutes (5 sets) for times:10 Ball Slams (Heavy)60 Meter Suicide Sprint12 Calories Assault Bike*Suicide Sprints – 10m out and back, 20m out and back

"COMPETITION"

"ENDURANCE"

Row 30 seconds @90%Rest 30 secondsx6Rest 3 minutesx3