Monday 4.12.2021

"FITNESS" & "PERFORMANCE"

A. Take 15 minutes to build to today's 3-RM Back Squat-OR-Three sets of:Dual Kettlebell Front Squats x 4-6 reps @ 3131 tempoRest 15 seconds
, then...Dual Kettlebell Front Squats x 8-12 reps @ 10X0Rest 15 seconds
, then...Alternating Bent Over Kettlebell Rows from Sumo Stance x 16-20 repsRest 15 seconds, then...Plank Walk-Ups x 30-40 secondsRest 2 minutesB. Against a 3-minute running clock, complete as many rounds and reps as possible of:3 Strict Pull-Ups6 Strict Handstand Push-Ups or L-Seated DB Presses9 Dumbbell Box Step-Ups-OR-3 Bar Muscle-Ups6 Strict Handstand Push-Ups12 Box Jumps (30″/24″)Rest 90 seconds between sets, and complete a total of 4 sets. Pick-up each set where you left off on the one prior.

"ENDURANCE"

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