Monday 5.13.2019

"FITNESS"

A. Three sets of:Suitcase Deadlift (Left) x 6 reps @ 2111immediately followed by…100-Foot Suitcase Carry (Left)Rest 45 secondsSuitcase Deadlift (Right) x 6 reps @ 2111immediately followed by…100-Foot Suitcase Carry (Right)Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. Against a 2-minute running clock, complete as many rounds and reps as possible of:10 Alternating Reverse Lunges with BB or DBs10 Push Press with BB or DBsRest 2 minutes between sets, and complete a total of 4 sets for max reps. Score as total reps completed, ie. 1 full round of 10 Lunges and 10 Push Presses = 20 reps.

"PERFORMANCE"

A. Every 2:30, for 15 minutes (6 sets):Deadlift x 3 reps @ 75% of 1-RM Deadlift(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)B. Against a 2-minute running clock, complete as many rounds and reps as possible of:10 Alternating Reverse Lunges (115/75 lbs)10 Push Press (115/75 lbs)Rest 2 minutes between sets, and complete a total of 4 sets for max reps. Score as total reps completed, ie. 1 full round of 10 Lunges and 10 Push Presses = 20 reps.

"ENDURANCE"

Run 800 Meters @50%Then…Run 100 meters @90%Rest 30 secondsx 15-20 rounds(all runs should be within 3 seconds of each other -- if you fall off more than this, terminate the work)Then…Run 800 Meters @50%