Monday 12.6.2021

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Single Arm Dumbbell Row x 12 reps each arm @ 2010
Station 3 – Walking Lunge w/DBs or KBs in Farmer's Hold x 16-20 reps @ 2010
Station 4 – Double-Under/Jump Rope Practice x 45 seconds

B. Every 3 minutes, for 15 minutes (5 sets):
200 Meter Run (or Ski/Row)
15 Russian Kettlebell Swings

*Goal is to go heavy on these, while staying unbroken. If one Kettlebell isn't challenging enough for you, try using two KBs.

C. (Optional) Three sets of:
Plank or Weighted Plank Hold x 30-45 seconds

“PERFORMANCE”

A. Six sets of:
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-6 – 2 reps @ 90-95%
Rest 2-3 minutes between sets.

B. Every 3 minutes, for 15 minutes (5 sets):
200 Meter Run (or Ski/Row)
5 Hang Power Cleans*

*Goal is to go heavy on these, while staying unbroken.

C. (Optional) Three sets of:
Plank or Weighted Plank Hold x 30-45 seconds

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets