Tuesday 5.21.2019

"FITNESS"

A. Three sets of:Landmine Push Press x 8 reps/side @ 21X1Rest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsSide Plank x 30-40 seconds/sideRest 45 secondsB. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:Minute 1 – Rowing (for calories)Minute 2 – Strict Handstand Push-Ups or L-Seated DB PressesMinute 3 – Strict Pull-UpsMinute 4 – 30-Second Front Leaning Rest on Rings(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets) of:Split Jerk x 1 repBuild over the course of the 8 reps to today’s heavy.B. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:Minute 1 – Rowing (for calories)Minute 2 – Strict Handstand Push-UpsMinute 3 – Strict Pull-upsMinute 4 – 30-Second Front Leaning Rest on Rings(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

"ENDURANCE"

Row 250 Meters @your best 1K paceRest 45 secondsx 5 roundsRest 3-5 minutesx3 sets