Thursday 10.17.2019

"FITNESS" & "PERFORMANCE"

A. Three sets of:Romanian Deadlift x 4-6 reps @3111 tempoRest 45 secondsHalf-Kneeling Landmine Press x 6-8 reps/sideRest 45 secondsBand Pull Aparts x 10-12 repsRest 45 secondsSide Plank x 30-40 seconds/sideRest 45 secondsB. Four sets for max reps/cals:30 Seconds of Bike Erg (for Calories)Rest 30 seconds30 Seconds of Double-UndersRest 30 seconds30 Seconds of Sandbag Carry (10ft = 1 rep)Rest 30 seconds

"BURN"

45 Second Row @ moderate-fastRest 15 seconds45 Second Row @ fasterRest 15 seconds45 Second Row @ very fastRest walk for 1:15x 3 roundsfollowed by…10 minutes @ sustained effort10/8 Calorie Assault Bike10 KB Swings10 Push-upsfollowed by…DB Hammer Curls x 8-10 repsDB Skull Crushers x 10-12 repsStar Plank x 15-20 seconds/sidex 3-4 rounds

“ENDURANCE”

30/21 Calorie Assault BikeRest 2 minutesx 2-3 sets+20/15 Calorie Assault BikeRest 90 secondsx 3-5 sets+10/7 Calorie Assault BikeRest 45 secondsx 5-7 sets