Wednesday 3.17.2021

"FITNESS" & "PERFORMANCE"

A. Every 4 minutes, for 24 minutes (6 sets):16/12 Calorie Echo Bike8 Alternating Dumbbell Snatches24 Double-Unders (or 100 Meter Run)16 Air Squats*The focus for these very simple intervals is to SUSTAIN your output across all 6 sets. Start at a pace that feels like 85-90% of your maximal effort for this time frame (approximately 2 minutes), and try to maintain or increase this pace as you go.Rest until reasonably recovered, then...B. Three sets (12 minutes) of:Glute Bridge Dumbbell Bench Press (or Floor Press) x 8-10 reps @ 3011Strict Toes to Bar or Hanging Leg Raise x 6-8 reps @2110Single Arm Kettlebell Row x 6-8 reps each arm @ 2011Rest as needed between sets

"ENDURANCE"

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