Monday 12.2.2024

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Squat x 6 reps
Rest 2 minutes between sets

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 8/10 RPE

There is no specific tempo on these sets, just maintain good control.
If you are newer to squatting, perform sets of 8-10 Goblet or Dual Kettlebell Front Squats @ 30X1 tempo.

B. Two or three sets (12 minutes) of:
Left Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X1
Rest 15-20 seconds
Mixed Grip Strict Pull-up x 3-4 reps @ 21X0
Rest 15-20 seconds
Right Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X1
Rest 15-20 seconds
Mixed Grip Strict Pull-up x 3-4 reps @ 21X0
(switch hand positions from what you did the first time)
Rest 60-90 seconds

*If you are strong on the Pull-ups, try adding load to these sets

C. Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Row, Bike or Ski
Burpees

*Compare to 5.6.2024

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!