Fitness:
Three rounds of:
Back Squat x 8 reps @ 3011
Rest 60 seconds
Banded / Tempo Push-Ups x 8 reps @ 1111
Rest 60 seconds
V-Ups or Sit-Ups x 15-20 reps
Rest 60 seconds
Performance:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.
Fitness:
Every minute, on the minute, for 15 minutes:
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 Strict Pull-Ups
Performance:
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (115/85 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)