Friday 11.8.2019

*Reminder: #LiveFullRange Challenge Meeting #2 is this Saturday at 10am!

"FITNESS"

A. Three sets of:Dual Kettlebell Front Squat x 4-6 reps @32X1 tempoRest 60 secondsBanded Good Mornings x 8-12 reps @3011Rest 60 secondsB. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 15-18 Russian Kettlebell SwingsMinute 2 – 12-16 Alternating Reverse Lunges with DumbbellsMinute 2 – 6-8 Supinated-Grip Strict Pull-ups (add weight if these are easy for you)Minute 4 – 20 Second Side Plank each sideRest until the running clock reaches 20:00, then...C. For time:Row 250 Meters

"PERFORMANCE"

A. Take 10-12 minutes to build a heavy single Power Clean (not a 1-RM)then....B. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 5 Hang Power Cleans @ 70-75% of 1-RMMinute 2 – 10 Box Jumps (30/24")Minute 2 – 15 Chest-to-Bar Pull-upsMinute 4 – 20 Second Side Plank each sideRest until the running clock reaches 20:00, then...C. For time:Row 250 Meters

“ENDURANCE”

Assault Bike Workout (via Chris Hinshaw)Part 1:6 sets:90sec at fast pace,90sec at easy pace.Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2..Part 2:6 sets:60sec at easy pace60sec at fast paceDetails: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace intervalTotal: 30min