Wednesday 9.2.2020

"FITNESS" & "PERFORMANCE"

A. Five sets of:Seated Strict Shoulder Press x 4-5 reps(sit on a bench or box and press the barbell from shoulder to overhead)Rest 2-3 minutesBuild to today’s 5-RM.B. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Single Arm Dumbbell Push Press/Push Jerk x 6-8 reps each armMinute 2 – Alternating Single Arm Plank Dumbbell Row x 12-16 repsMinute 3 – Side Plank or Star Plank x 20 seconds/sideMinute 4 – Double-Unders x 40-50 reps (or 30-40 Seconds of Jump Rope Technique Work)

"AEROBIC DEVELOPMENT"

"RTW" -- all at easy to moderate effort1 Minute Row1 Minute Bear Crawl1 Minute Bike1 Minute Single Unders1 Minute Front Leaning Rest on Hands1 Minute Jog1 Minute Single Arm Front Rack Carry (light weight, switch at 30 secondsx 6-8 rounds (42-56 minutes)*Goal is to just keep moving for this long(ish) period of time, at a pace that you can sustain for entire time (or longer!)