Tuesday 5.4.2021

"FITNESS"

A. Every minute, on the minute, for 15 minutes (3 sets) of:Station 1 – Front-Racked KB or Goblet Squats x 5 reps @ 42X1Station 2 – Banded Bent-Over Rows x 10 reps @ 2012Station 3 – Banded Biceps Curls x 20 reps @ 10X0Station 4 – Hollow Hold or Flutter Kicks x 60 secondsStation 5 – Rest*Banded Bent-Over Rows – rotate grip from pronated at full arm extension to supinated as the shoulder blades come together with hands at waistlineB. Every 5 minutes, for 15 minutes (3 sets) for times:30/25 Calorie Row15 Dumbbell or Barbell Thrusters10 Burpees

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Front Squat*Set 1 – 3 reps @ 65%*Set 2 – 2 reps @ 70%*Set 3 – 1 rep @ 75%*Set 4 – 1 rep @ 80%*Set 5 – 1 rep @ 85%*Set 6 – 1 rep @ 90%B. Every 5 minutes, for 15 minutes (3 sets) for times:30/25 Calorie Row15 Thrusters (75/53 lbs)10 Bar-Facing Burpees

"ENDURANCE"

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