Tuesday 3.19.2019

"FITNESS"

A. Three sets of:Back Squat or Goblet Squat x 6-8 reps @ 30X1Rest 60 secondsSplit Stance Romanian Deadlift w/DBs or KBs x 8-10 reps each @ 3011Rest 60 secondsSide Plank x 30-45 seconds each sideRest 60 secondsB. Complete as many rounds and reps as possible in 12 minutes of:6 Strict Pull-ups12 Alternating Lateral Lunges w/KB in Goblet Hold36 Double-Unders or 100 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 4 reps @ 60-65%*Set 2 – 3 reps @ 70-75%*Set 3 – 2 reps @ 80-85%*Set 4 – 1 rep @ 85-90%*Set 5 – 1 rep @ 90-95%Then rest two minutes before starting…Every 2 minutes, for 6 minutes (3 sets):Back Squat x 3 reps @ 85-90%B. Complete as many rounds and reps as possible in 12 minutes of:6 Strict Pull-ups12 Alternating Pistols36 Double-Unders

"COMPETITION"

Same as "Performance"

"ENDURANCE"

15/12 Calorie Ski15/12 Calorie Row15/12 Calorie Bike ErgRest 1:1x 8 sets