Monday 6.10.2019

“FITNESS”

A. Three sets of:Single Arm Dumbbell Overhead Walking Lunge x 20 steps @ 1010 (switch arms after 10 steps)Rest 45 secondsDual Kettlebell Bent Over Row x 8-10 reps @2111Rest 45 secondsHollow Hold or Rock x 30-40 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:5 Strict Pull-ups10 Goblet Squats or Dual Kettlebell Front Squats200 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Hang Snatch x 2 repsBuild in load to today's heavy doubleB. Complete as many rounds and reps as possible in 10 minutes of:5 Squat Snatches (135/95 lb)10 Pull-ups200 Meter Run

“ENDURANCE”

(via @aerobiccapacity)5min warm-up.8 sets:150m at fast “1-mile PR” pace,150m at moderate “jog” pace,150m at fast “1-mile PR” pace,150m at easy “walk” pace..5min cool-down.No additional rest between reps or sets.