Tuesday 2.12.2019

"FITNESS"

A. Three sets of:Back Squat x 6-8 reps @ 30X1Rest 45 secondsSingle Arm Trap-3 Raise x 8 reps each arm @ 2111Rest 45 secondsHanging Med-Ball Hamstring Curls x 10-12 reps @ 2111Rest 45 secondsBottom's Up Kettlebell Carry x 50ft each armRest 45 secondsB. In teams of two, with one partner working at a time, complete three rounds for time of:40/30 Calorie Assault Bike30 V-Ups20 Goblet or Dual Kettlebell Alternating Reverse Lunges

"PERFORMANCE"

A. Back Squat* Set 1 – 4 reps @ 75%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 85%* Set 4 – 1 rep @ 90-95%* Set 5 – Max Reps @ 80%Rest 3 minutes between sets.B. In teams of two, with one partner working at a time, complete three rounds for time of:40/30 Calorie Assault Bike30 Toes to Bar20 Front-Racked Alternating Reverse Lunges (155/105 lb)

"COMPETITION"

Same as Performance+5-7 sets of the "Endurance" workout listed below

"ENDURANCE"

1 Minute Assault Bike @40-50 RPM1 Minute Assault Bike @50-60 RPM1 Minute Assault Bike @60-70 RPMx 10 sets (30 minutes)*Goal is consistent output in each interval; pick a number and stay there for the whole minute.