Monday 4.12.2021

 

“FITNESS” & “PERFORMANCE”

A. Take 15 minutes to build to today’s 3-RM Back Squat

-OR-

Three sets of:
Dual Kettlebell Front Squats x 4-6 reps @ 3131 tempo
Rest 15 seconds
, then…
Dual Kettlebell Front Squats x 8-12 reps @ 10X0
Rest 15 seconds
, then…
Alternating Bent Over Kettlebell Rows from Sumo Stance x 16-20 reps
Rest 15 seconds, then…
Plank Walk-Ups x 30-40 seconds
Rest 2 minutes

B. Against a 3-minute running clock, complete as many rounds and reps as possible of:
3 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated DB Presses
9 Dumbbell Box Step-Ups

-OR-

3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Box Jumps (30″/24″)

Rest 90 seconds between sets, and complete a total of 4 sets. Pick-up each set where you left off on the one prior.

“ENDURANCE”

See Coach Jake’s Endurance Programming for this week by clicking here

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