Friday 9.11.2020

"FITNESS" & "PERFORMANCE"

A. Four sets of:Sumo Deadlift x 6 reps @21X1 tempoRest 60 secondsHalf Kneeling Dumbbell or Kettlebell Press x 8 reps each arm @20X1Rest 60 seconds*Build in load on each movement so that the last two sets are very tough.B. Complete as many rounds and reps as possible in 12 minutes of:2 Turkish Get Ups each arm4 Strict Pull-ups (add weight or perform Strict CTB if these are easy) or 4 KB Plank Rows Each Arm6 Single Arm Kettlebell Snatches (or Single Arm Russian Kettlebell Swings) each arm8 Goblet Reverse Lunges each leg*The goal in this portion is not to move as quickly as possible; rather, move with intention, focusing on position and mechanics, while maintaining a steady, “grind-it-out” pace for the entire 12 minutes. Choose a loading that will challenge you, but allow for good movement, shooting to complete 3-5 rounds in the timeframe.

"AEROBIC DEVELOPMENT"

Ten rounds for time of:400m Bike Erg200m Ski*Track your time for each round, with the goal of staying consistent OR going slightly faster each round.