Wednesday 3.3.2021

"FITNESS"

A. Three sets of:Seated Single Arm Kettlebell Press x 8-10 reps each arm @ 2111Rest 45 secondsSingle Leg Suitcase Deadlift x 6-8 reps each leg @ 3011Rest 45 secondsDumbbell Skull Crushers x 10-12 reps @ 2011Rest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Complete as many rounds and reps as possible in 15 minutes of:15 Push-ups20 Kettlebell Swings300 Meter Run or Row

"PERFORMANCE"

A. Take 20 minutes to find today’s 1-RM Split JerkB. Complete as many rounds and reps as possible in 15 minutes of:10 Strict Handstand Push-ups20 Kettlebell Swings (24/16 kg)300 Meter Run (*if you are in the back of the gym, run to the 250 Meter mark)*If you are feeling beat up from this week, consider doing 2 or 3 sets of Part A from "Fitness" in place of your conditioning.

"ENDURANCE"

Every 90 seconds, for 30 minutes (10 sets of each):Station 1 -- 60 Seconds of Echo Bike or Bike ErgStation 2 -- 60 Seconds of Row or Ski*Track calories achieved in each set, with the goal of consistent output across all 10 sets.