PERFORMANCE & FITNESS
''MaximalAerobicPower''  30/30—>60/60—>90/90

4 rounds @ 85-90%/High Effort:
30 sec DB Hang Squat Clean Thruster @ 35/20# hand
30 sec Walk
30 sec Rowing @ Damper 10
30 sec Walk
30 sec DB Alternating Step-ups onto 20”  @ 35/hand
30 sec Walk
 
+
Rest 3 Min
+
2 rounds @ 85-90%/High Effort:
60 sec Wall Balls @ 20/14# to 10ft
60 sec  Walk
60 sec Step Down Box Jumps @ 24/20"
60 sec Walk
60 sec Russian KBS @ 70/53#
60 sec Walk
60 sec Step Down Box Jumps @ 24/20"
60 sec Walk
+
Rest 5 Min
+
3 round @ 85-90%/High Effort:
30 sec Deadlift @ 95/65#
30 sec Hang Power Clean @ 95/65#
30 sec Front Squats @ 95/65#
90 sec Walk
90 sec Burpee Box Jump Overs @ 20"
+
AbsOfSteel - Day 26
10 BreakDancer (Left/ Right = 1 rep)
rest 15 sec
20 Toe Touches
Rest 30 sec x 5




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