Wednesday 9.23.2020

"FITNESS" & "PERFORMANCE"

Every 90 seconds, for 30 minutes (5 sets):Station 1 – 4 Sumo Deadlifts @21X1(build in load so that your last 2 sets are very tough)Station 2 – 3-5 Wall Climbs (perform these under control, maintaining a hollow body position throughout; stop at the 45-second mark) - OR- Piked Shoulder Taps x 45 secondsStation 3 – 150/125 Meter Row or Ski Erg (work on efficient, powerful rowing strokes; doesn't have to be a sprint, just a solid effort)Station 4 – 10-15 Dumbbell Floor Presses @20X1

"AEROBIC DEVELOPMENT"

1 Minute Ski @70%Rest 30 seconds1 Minute Row @80%Rest 30 seconds1 Minute Run or Bike @90%Rest 1:30x 5 sets