8.12.18 Sunday

PERFORMANCE/FITNESS
A. Three Sets:
Single Arm RDL x 8/arm
Half Kneeling Bottoms up Press x 8-10/arm
Arch Up Hold w/ PVC x 20-30s
B. Every 3 minutes x 3 sets
Front Squat x 6 reps
Strict Press x 6 reps
Front Rack Lunge x 6/leg
Push Press x 6 reps
Thruster x 6 reps
C. Row, Run, Bike
Three Sets:
30 seconds on
30 seconds off
x 6 sets
Rest 3 minutes btw sets
**Goal is to push a hard pace while keeping consistent distance in each interval** 

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