Monday 3.8.2021

"FITNESS"

A. Three or Four sets of:Dumbbell or Barbell Bench Press x 6-8 reps @ 20X1Rest 30 secondsDumbbell or Kettlebell Gorilla Row x 16-20 reps (alternating)Rest 30 secondsHollow Hold, Hollow Rock, or Flutter Kicks x 30-40 secondsRest as needed between setsB. Complete as many rounds and reps as possible in 12 minutes of:4 Strict Pull-Ups8 Dumbbell Reverse Lunges12 Dumbbell Push Presses

"PEFORMANCE"

A. Take 15 minutes to build to today's 1-RM Strict Shoulder Press*We last tested this lift on 11.3.2020B. Complete as many rounds and reps as possible in 12 minutes of:4/3 Bar Muscle-Ups8 Alternating Pistols12 Dumbbell Push Presses (50/35 lbs)

"ENDURANCE"

Bike Erg WorkoutFive sets of:2 minutes @ 80-85% effort1 minute @ 85-90%30 seconds @ 90-95%3 minutes @ 50% effort