Friday 2.26.2021

"FITNESS"

A. Every 90 seconds, for 24 minutes (4 sets) of:Station 1 – 60 seconds of Romanian Deadlifts @ 3011 (use a Barbell or two KBs/DBs; you should be completing 10 reps in the 60 seconds if you are keeping the prescribed tempo!)Station 2 – 60 seconds of Lateral Box Step Ups (30 seconds each side)Station 3 – 60 seconds of Single Arm Dumbbell or Kettlebell Row @10X1 (30 seconds each side)Station 4 – 60 seconds of Side Plank Hold (30 seconds each side)*For the weighted movements, choose loading that will challenge you to move for the entire 60 second interval.B. Complete as many rounds and reps as possible in 6 minutes of:4/3 Strict Pull-Ups8 Goblet or Dual Kettlebell Front Squats

"PERFORMANCE"

A. Clean 1-RM*For the following 24 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full Cleans from the floor.Every minute on the minute, for 4 minutes (4 sets):High Hang Clean x 2 reps @ 50-65% of 1-RM Cleanfollowed by...Every 90 seconds, for 6 minutes (4 sets):Hang Clean x 1 rep @ 65-80% of 1-RM Cleanthen...Take the remainder of the clock to build to today's 1-RM Clean (from the floor)B. Complete as many rounds and reps as possible in 6 minutes of:4/3 Strict Pull-ups8 Front Squats (135/95 lb)

"RUN, ROW, OR BIKE"

30 Minute Echo Bike for Max Calories**Every 3 minutes, get off and complete:5 Ring Rows10 Push-ups15 Hollow Rocks(the clock continues running during these sets)