Wednesday 4.10.2019

"FITNESS" & "PERFORMANCE"

A. Four sets of:Tempo Back Squat x 4 reps @ 33X1Rest 2-3 minutes between sets*Your goal is to increase from the loads you used on Monday 4.1.2019B. For max reps/cals:2 minutes of Assault Bike (for Calories)2 minutes of Alternating Dumbbell Snatches (50/35 lb)2 minutes of Assault Bike2 minutes of Single Arm Overhead Walking Lunges (1 step = 1 rep)C. Three sets of:Single Arm Dumbbell Row x 8 reps each sideRest 30 secondsHollow Hold x 30-40 secondsRest 30 seconds

"COMPETITION"

Same as "Performance"

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets