Thursday 2.7.2019

 

“FITNESS”

A. Three sets of:
Alternating Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Rest 60 seconds
Banded Face Pulls x 10-12 reps  @ 2111
Rest 60 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

B. Four sets for max reps of:
30 Seconds of Dumbbell Renegade Rows (Push-up, Row Left, Push-up, Row Right)
Rest 30 seconds
30 Seconds of Burpees to 6″
Rest 30 seconds
30 Seconds of Shuttle Runs (30′)
Rest 30 seconds

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1

*Between your sets, perform 8-10 Banded Face Pulls

B. Four sets for max reps of:
30 Seconds of Dumbbell Renegade Rows (Push-up, Row Left, Push-up, Row Right)
Rest 30 seconds
30 Seconds of Burpees to 6″
Rest 30 seconds
30 Seconds of Shuttle Runs (30′)
Rest 30 seconds

“COMPETITION”

Rest Day/Active Recovery

“ENDURANCE”

Eight sets of:
Row 30 seconds @90%
Rest 30 seconds

Rest 4 minutes, then…

Eight sets of:
Run 30 seconds @90%
Rest 30 seconds

Rest 4 minutes, then…

Eight sets of:
Assault Bike 30 seconds @90%
Rest 30 seconds

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