Thursday 6.20.2019

“FITNESS”

A. Three sets of:Bench Press x 6-8 reps @ 20X1Rest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Complete as many rounds and reps as possible in 5 minutes of:10/7 Calorie Row10/7 Push-upsRest 5 minutes, then...C. Complete as many rounds and reps as possible in 5 minutes of:10 Ball Slams100 Meter Run

"PERFORMANCE"

A. Bench PressSet 1 – 5 reps @ 75-80% of 1-RMSet 2 – 3 reps @ 80-85% of 1-RMSet 3 – 3 reps @ 85-90% of 1-RMSet 4 – 2 reps @ 90-95% of 1-RMSet 5 – Max Reps @ 85% of 1-RMRest 3 minutes between setsB. Complete as many rounds and reps as possible in 5 minutes of:10/7 Calorie Row10/7 Ring DipsRest 5 minutes, then...C. Complete as many rounds and reps as possible in 5 minutes of:10 Ball Slams (30/20 lb)100 Meter Run

"BURN"

3-5 minutes of:Bear CrawlT-Spine RotationsLunge Matrix (Forward, Lateral, Reverse, Bowler)Hollow RocksThen..20 Second Bike @ 80%40 Second Bike @ 60%x 6 minutes+Rest 1 minute+8 Jumping Pull-ups8 Burpees8 V-Upsx 8 minutes+Rest 1 minute+20 Second Bike @ 90%40 Second Bike @ 50%x 6 minutes

“ENDURANCE”

30-40 minutes @steady pace:25/20 Calorie Ski100m Farmer's Carry25/20 Calorie Bike Erg100m Front Rack Carry25/20 Calorie Row100m Filly Carry (1 KB in Front Rack, 1 KB in Farmer's Hold; switch at 50m)*Use the same pair of KBs for all 3 carries -- the load should be moderate for you.