Wednesday 2.20.2019

"FITNESS"

A. Three sets of:Back Squat x 4-6 reps @ 3011Rest 45 secondsRing Rows x 8-12 reps @ 2111Rest 45 secondsDumbbell Alternating Reverse Lunge x 16-20 reps @ 2010Rest 45 secondsSingle-Arm Trap 3 Raises x 8-10 reps @ 2111Rest 45 secondsB. In teams of two, alternate whole rounds to complete 5 rounds each of:120-ft Sandbag Carry (60 feet down and back) (150/100 lb)24 Air Squats

"PERFORMANCE"

A. Back Squat* Set 1 – 4 reps @ 70%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 85%* Set 4 – 1 rep @ 90-95%* Set 5 – 2 reps @ 85-90%* Set 6 – 2 reps @ 85-90%Rest 2-3 minutes between setsThe goal for today's sets should be to work as heavy as possible for your final 2 work sets. These percentages serve as a suggestion, but base this off of how you feel for the day.B. In teams of two, alternate whole rounds to complete 5 rounds each of:120-ft Sandbag Carry (60 feet down and back) (150/100 lb)24 Air Squats

"COMPETITION"

Same as "Performance"

"ENDURANCE"

1000 Meter Bike Erg @85-90%2 minute easy ridex 10 sets