Monday 7.1.2019

“FITNESS”

A. Four sets of:Back Squat x 5 reps(build in load with the goal of establishing a 5-RM by your final set)Rest 30 secondsSupinated-Grip Strict Pull-ups x 6-8 reps @ 2110Rest 30 secondsRussian Kettlebell Swings x 12-15 reps (work as heavy as possible here)Rest 30 secondsPlank Hold x 45 secondsRest 90 secondsB. For time:Row 1000 Meters

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 70-75%*Set 3 – 3 reps @ 80-85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%*Sets 6-8 – 1 rep @ 95+%Rest 2-3 minutes between setsWe last tested our 1-RM Back Squat on 2.26.2019B. For time:20 Calorie Assault Bike20 Power Cleans (135/95 lb)20 Front Squats (135/95 lb)20 Pull-ups

“ENDURANCE”

1000 Meter Bike Erg @85-90%2 minute easy ridex 8-10 sets