Monday 8.31.2020

"FITNESS"

A. Three sets of:Split Squat or Bulgarian Split Squat x 6-8 reps each leg @3011Rest 45 secondsSingle Arm Trap-3 Raise x 8-10 reps each arm @3111Rest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Push-ups15 Kettlebell Swings30 Air Squats

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2-3 repsGoal is to increase loads used on 8.13.2020B. Complete as many rounds and reps as possible in 10 minutes of:Option 1:5 Bar Muscle-Ups (or 5-10 Strict Pull-ups)10 Strict Handstand Push-ups20 Alternating PistolsOROption 25 Strict Pull-ups10 Alternating Pistols15 Push-ups

"AEROBIC DEVELOPMENT"

"RTW" -- all at easy to moderate effort1 Minute Row1 Minute Bear Crawl1 Minute Bike1 Minute Single Unders1 Minute Front Leaning Rest on Hands1 Minute Jog1 Minute Single Arm Front Rack Carry (light weight, switch at 30 secondsx 6-8 rounds (42-56 minutes)*Goal is to just keep moving for this long(ish) period of time, at a pace that you can sustain for entire time (or longer!)