Wednesday 5.22.2019

"FITNESS"

A. Three sets of:Romanian Deadlift x 8 reps @ 3011Rest 45 secondsHalf Turkish Get Up x 4 reps each sideRest 45 secondsSupinated-Grip Hang from Pull-Up Bar x 30-45 secondsRest 45 secondsHollow Holds or Flutter Kicks x 20-30 seconds (add weight if this time-frame is easy for you)Rest 45 secondsB. Every 6 minutes, for 18 minutes (3 sets) for times:10 Alternating Single Arm Dumbbell Snatches10 Box Step Ups w/Dumbbell400 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Deadlift x 2 reps @ 80% of 1-RM DeadliftB. Every 6 minutes, for 18 minutes (3 sets) for times:10 Alternating Dumbbell Snatches20 Box Jump-Overs (24/20")400 Meter RunSelect a weight for the Dumbbell Snatch that is heavy for you, but can be completed unbroken each time.

"ENDURANCE"

Row 250 Meters @your best 1K paceRest 45 secondsx 5 roundsRest 3-5 minutesx3 sets