Saturday 3.5.2022

“FITNESS” & “PERFORMANCE”

Three sets for max reps of:
60 seconds of Wall Balls (20/14 lbs)
60 seconds of Toes to Bar
60 seconds of Dumbbell Box Walk-Overs (50/35 lb)
60 seconds of Burpee Box Jump-Overs (24/20")
60 seconds of Row, Ski, or Bike (for Calories)
Rest 3 minutes

“OPEN RECOVERY SESSION”

**If you did the Open workout yesterday, and want something to help you recover, sub this in for your regular workout today:

25-30 minutes @sustainable pace:
800m Bike Erg
20-ft Bear Crawl Forward
20-ft Bear Crawl Backward
200m Row or Ski
20 Second Side Plank each Side
100ft Farmer's Carry

then...

Spend 10 minutes working through the following stretches:
Supine Leg Swings (https://youtu.be/YHurJwiJC4I)
Cat/Camel
Alternating Pigeon Stretches (https://youtu.be/TcAtB2Idjnc)
Spiderman Crawl
Child Pose

and anything else that you feel you might need!

“BURN”

Three sets of:
20 Seconds of Dumbbell Thrusters (light to moderate)
20 Seconds of Dumbbell Plank Rows
Rest 20 seconds (get into your Rower)
60 Second Row @increasing pace every 15 seconds
Rest 60 seconds

then...

Five sets of:
20 Seconds of No-Push-up Burpees
20 Seconds of Echo Bike or Bike Erg
Rest 20 seconds

then...

Complete as many rounds and reps as possible in 10 minutes of:
20 Double-Unders or Single Unders
10 Dumbbell Push Presses
10 Dumbbell Reverse Lunges
10 V-Ups

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds