Friday 3.19.2021

"FITNESS"

A. Three sets of:Barbell Hip Thrusts x 8-10 reps @ 21X1Rest 45 secondsTempo Push-ups x 10-12 reps @ 1111Rest 45 secondsFarmer's Carry x 100 Meters (or 50ft lengths x 6)Rest 45 secondsFlutter Kicks x 40-60 secondsRest 45 secondsB. Four rounds for time of:21/18 Calorie Row, Bike, or Ski15 Dumbbell Push Presses9/6 Strict Pull-ups

"PERFORMANCE"

A. Deadlift*Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Sets 4-6 – 2 reps @ 80-85%Rest as neededB. Four rounds for time:21/18 Calorie Row15 Pull-ups9/6 Strict Handstand Push-upsTime cap: 15 minutesOROpen Workout 21.2For time:10 Dumbbell Snatches (50/35 lb)15 Burpee Box Jump-Overs (24/20")20 Dumbbell Snatches15 Burpee Box Jump-Overs30 Dumbbell Snatches15 Burpee Box Jump-Overs40 Dumbbell Snatches15 Burpee Box Jump-Overs50 Dumbbell Snatches15 Burpee Box Jump-OversTime cap: 20 minutes

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here