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THURSDAY 20210715

Warm-up

200M Jog/Bike/Row
10 Banded Passthru
10 Banded Pull-aparts (crossbody/diagonal)
10 Banded Face Pulls
10 Scorpions
10 Thread The Needle w/Reach
10 Sumo Inch Worms
20 Heel Walk Steps
20 Toe Walk Steps


Strength and Skill

Every 1:30 for 12:00 (8 sets total—4 sets of each):
Int 1 – 6 Double Kettlebell Single Leg Romanian Deadlifts/leg*
Int 2 – 8-12 Single Arm KB/DB Rows/arm**

*Moderate load where you can control your hips and maintain balance.
**As heavy as possible without using momentum from torso.


FITNESS 20210715

Every 6:00 for 24:00 (4 sets for times):
500/450M Row or 400M Run or .6/.5 Mile Bike
15 Burpees
20 Abmat Sit-ups

Stimulus: you should have at least 1:00 of rest per interval–scale reps or distance as needed to accomplish that amount of rest. Aim for negative splits across subsequent intervals.

Scoring: Time


PERFORMANCE 20210715

Every 6:00 for 24:00 (4 sets for times):
500/450M Row or 400M Run or .6/.5 Mile Bike
15 Burpee Box Jumps (24/20″)
20 Abmat Sit-ups

Stimulus: you should have at least 1:00 of rest per interval–scale reps or distance as needed to accomplish that amount of rest. Aim for negative splits across subsequent intervals.

Scoring: Time

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