Friday 3.26.2021

"FITNESS"

A. Every minute, on the minute, for 16 minutes:Minute 1 – Dumbbell Bench Press x 6-8 repsMinute 2 – Bent Over Reverse Flies x 10-12 repsMinute 3 – Alternating Goblet Reverse Lunges x 12-16 repsMinute 4 – Flutter Kicks x 30 secondsB. Against a 10-minute clock, complete:1000 Meter Rowfollowed by...As many rounds and reps as possible of:4 Strict Pull-ups8 Box Jump-Overs or Step-Overs

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes:Strict Overhead Press x 6 reps*Sets 1-3: 65% of 1-RM*Sets 4-5: 70-75% of 1-RMB. Against a 10-minute clock, complete:1000 Meter Rowfollowed by...As many rounds and reps as possible of:4 Strict Pull-ups8 Box Jump-Overs (24/20")OROpen Workout 21.3/21.4 (prepping for and completing this should take up your entire hour)

"ENDURANCE"

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