Saturday 4.17.2021

 

“FITNESS” & “PERFORMANCE”

Three sets for max reps of:
60 seconds of Wall Balls (20/14 lbs)
60 seconds of Alternating Dumbbell Snatches (50/35 lb)
60 seconds of Burpee Box Jump-Overs
60 seconds of Goblet Walking Lunges w/DB (50/35 lb)
60 seconds of Row, Ski, or Bike (for Calories)
Rest 3 minutes

“BURN”

A. Three sets of:
20 Seconds of Dumbbell Thrusters (light to moderate)
20 Seconds of Dumbbell Plank Rows
20 Seconds of Lateral Hops Over DB
60 Second Row @increasing pace every 15 seconds
Rest 60 seconds

Rest 2 minutes after your last set, then…

B. Five sets of:
20 Seconds of Mountain Climbers
20 Seconds of Echo Bike or Bike Erg
Rest 20 seconds

Rest 2 minutes after your last set, then…

C. Complete as many rounds and reps as possible in 10 minutes of:
20 Double-Unders or Single Unders
10 Dumbbell Hang Power Cleans (same weight as Part A)
20 Walking Lunges (unweighted)
10/7 Push-ups

“ENDURANCE”

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

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