Wednesday 9.25.2019

"FITNESS"

A. Three sets of:Landmine Push Press x 6-8 reps each sideRest 45 secondsStrict Supinated-Grip Pull-Ups x 6-8 reps @ 2110Rest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 4 minutes of:10 Dumbbell Push Presses10 Dumbbell Plank Rows (5 each arm)Rest 4 minutes, and when the running clock reaches 8:00…C. Complete as many rounds and reps as possible in 4 minutes of:10 Box Jumps or Step-Ups10 Burpees

"PERFORMANCE"

A. Take 15 minutes to build to today's 1-RM Push PressB. Complete as many rounds and reps as possible in 4 minutes of:10 Push Press (115/75 lbs)10 Chest-to-Bar Pull-UpsRest 4 minutes, and when the running clock reaches 8:00…C. Complete as many rounds and reps as possible in 4 minutes of:10 Box Jumps (24/20")10 Burpees

“ENDURANCE”

600 Meter Run @80%Walk 100 Meters400 Meter Run @85%Walk 100 Meters200 Meter Run @90%Rest 2 minutesx 4 rounds