Wednesday 8.28.2019

“FITNESS” & "PERFORMANCE"

A. Three sets of:Bench Press x 6-8 reps @ 20X1Rest 45 secondsKettlebell Chainsaw Row x 8-10 reps/side @ 2011Rest 45 secondsBanded Tricep Extensions x 10-12 reps @ 2011Rest 45 secondsHollow Hold or Flutter Kicks x 30-40 secondsRest 45 secondsB. Against a 12-minute running clock, complete:Run 800 Metersfollowed by...As many rounds and reps as possible of:4 Strict Pull-ups8 Strict Handstand Push-ups (or L-Seated Dumbbell Press)12 Alternating Pistols (or 24 Air Squats)

“ENDURANCE”

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets