Friday 8.16.2019

 

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Sumo Deadlift x 8 reps @ 21X1
Rest 60-90 seconds
Front-Leaning Rest on Rings x 45-60 seconds
Rest 60-90 seconds

*Take enough time to warm-up and build so that all three sets of Sumo Deadlifts are heavy and challenging.

B. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
150ft Farmer’s Carry

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts their 20 Calories.

“ENDURANCE”

Run 800 Meters @slightly slower than 1-mile PR pace
Rest 4 minutes
x 2
Run 400 Meters @1-mile PR pace
Rest 2 minutes
x 4
Run 200 Meters @slightly faster than 1-mile PR pace
Rest 1 minute
x 6

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