Thursday 2.25.2021

"FITNESS"

A. Three sets of:Landmine Push Press x 8-10 reps each arm @ 20X1*Rest 45 secondsBent Over Reverse Flies x 12-15 repsRest 45 secondsL-Sit, Tuck Sit, or L-Sit Progression x 30-40 seconds (accumulated)Rest 45 seconds*If there are not enough Landmine set-ups, or if you are trying to limit your overhead pressing volume, complete a Single Arm Dumbbell Bench Press for the same rep range and tempo here.B. For time:400 Meter Run20 Single Arm Dumbbell Snatches60-ft Single Arm Overhead Walking Lunge (turn around and switch arms at 30-ft)400 Meter Run60-ft Single Arm Overhead Walking Lunge20 Single Arm Dumbbell Snatches400 Meter RunTime cap: 15 minutes

"PERFORMANCE"

A. Five sets of:Push Press x 4 reps @ 75-82% of your 1-RM Push PressRest 2 minutesIf you do not know your 1-RM Push Push Press, use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete for 3 reps, but the 4th rep will be very challenging to make.B. For time:400 Meter Run20 Single Arm Dumbbell Snatches (50/35 lb)60-ft Single Arm Overhead Walking Lunge (turn around and switch arms at 30-ft)400 Meter Run60-ft Single Arm Overhead Walking Lunge20 Single Arm Dumbbell Snatches400 Meter RunTime cap: 15 minutes

"RUN, ROW, OR BIKE"

30 Minute Echo Bike for Max Calories**Every 3 minutes, get off and complete:5 Ring Rows10 Push-ups15 Hollow Rocks(the clock continues running during these sets)