Monday 2.28.2022

“FITNESS”

A. Hip/Core Prep Work
Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 — Cossack Squat x 6 reps each leg (use an upright for support if needed here)
Minute 2 — Psoas March x 30-40 seconds (keep core engaged throughout)
Minute 3 — Side Plank Rotations x 20 seconds each side

B. Squat Strength
Three sets of:
Tempo Back Squat x 6 reps @ 41X1
Rest 20-30 seconds (while changing weights)
Barbell Alternating Reverse Lunges x 12-16 reps
(use 40-60% of load used for back squat)
Rest 2-3 minutes

C. Conditioning
For time:
40/32 Calorie Row
30 Dumbbell Front Squats
20 Devil's Presses

“PERFORMANCE”

A. Hip/Core Prep Work
Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 — Cossack Squat x 6 reps each leg (add weight if these are easy for you)
Minute 2 — Psoas March x 30-40 seconds
Minute 3 — Side Plank Rotations x 20 seconds each side

B. Squat Strength
Take 4 or 5 sets (12-15 minutes) to build to today's heavy triple Back Squat

C. Conditioning
For time:
40/32 Calorie Row
30 Dumbbell Front Squats (50/35 lb each hand)
20 Devil's Presses (50/35 lb each hand)

“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