Fitness:
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – Banded Good Mornings x 12 reps @ 20X1
Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1
Minute 3 – Kettlebell Swings x 12-15 reps
Minute 4 – Prone Plank Hold x 45 seconds
1 High Hang Clean + 1 Hang Clean + 1 Clean
Performance:
Every two minutes, for 20 Minutes (10 sets):
Build in weight over the 10 sets. Technique and speed with dictate your weights.
Fitness:
For time:
– Row 500 Meters
When the clock reaches 4 minutes…
For time:
21 / 15 / 9
– Goblet Squat
– Burpee to a plate
Note two separate times – e.g., 1:58/6:20 (35lb KB)
Performance:
For time:
– Row 500 Meters
When the clock reaches 4 minutes…
For time:
21 / 15 / 9
– Goblet Squat (53/35) Rx+ (70/53)
– Burpee over the Box (20/16) Rx+(24/20)
Note two separate times – e.g., 1:38/4:37 (Rx)