Monday 11.4.2019

"FITNESS"

A. Four sets of:Back Squat x 6-8 reps @3011 tempoRest 45 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @2111Rest 45 secondsSupine Leg Lowering x 10-12 reps @3011(lower back should maintain contact with the floor throughout)Rest 45 secondsB. Against a 10-minute running clock, complete:50/40 Calorie Assault Bikefollowed by...as many rounds and reps as possible of:6 Burpees8 Toes to Bar or Hanging Knee Raises12 Kettlebell Swings

"PERFORMANCE"

A. Take 10 minutes to build to 90% of your 1-RM Back Squatthen...Three sets of:Back Squat x 3 reps @80-85% of 1-RMRest 90 secondsSingle Arm Dumbbell Row x 8 eps each side @21X1Rest 90 secondsB. Against a 10-minute running clock, complete:50/40 Calorie Assault Bikefollowed by...as many rounds and reps as possible of:6 Burpees8 Toes to Bar12 Kettlebell Snatches (24/16 kg — 6 each arm)

“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