Thursday 4.15.2021

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets each) of:Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 30X1(place front foot on plates approximately 2-4″ higher than back foot)Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 30X1Station 3 – Wall Sit Hold x 60 secondsStation 4 – Bent-Over Dumbbell Reverse Flies x 10-12 reps @ 2111B. Complete as many rounds and reps as possible in 10 minutes of:10 Dumbbell Renegade Rows20 Air Squats(*Renegade Rows = Push-Up, Row Left, Row Right = 1 rep)

"PERFORMANCE"

A. In 15 minutes, build to today’s 1-RM Tempo Front Squat @ 31X1Followed by…One set of:Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat(perform these without any tempo restriction)B. Complete as many rounds and reps as possible in 10 minutes of:10 Dumbbell Renegade Rows
 (50/35 lb)20 Air Squats(*Renegade Rows = Push-Up, Row Left, Row Right = 1 rep)

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here