Thursday 3.21.2024

“FITNESS” & “PERFORMANCE”

A. Three sets for max reps/calories of:
3 Minutes of Bike, Row or Ski (for Calories)
2 Minutes of Wall Walks
1 Minute of Toes to Bar
Rest 3 minutes

Substitutes for Wall Walks are partial Wall Walks, or Hand-Release Push-ups.
Substitutes for Toes to Bar are Strict Hanging Knee Raises, Supine Toes to Bar, V-Ups, or Tuck-Ups.

B. Two or Three sets for quality of:
Dumbbell Hammer Curls x 8-10 reps @ 2111
Rest as needed
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest as needed
Dumbbell Flutter Kicks x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Two sets of:
Row 500 Meters @ 85-90%
Run 500 Meters (or Bike 1000m) @ easy pace
Row 400 Meters @ 85-90%
Run 400 Meters (or Bike 800m) @easy pace
Row 300 Meters @ 85-90%
Run 300 Meters (or Bike 600m) @easy pace
Row 200 Meters @ 85-90%
Run 200 Meters (or Bike 400m) @easy pace
Row 100 Meters @ 90-95%
Run 100 Meters (or Bike 200m) @easy pace
Rest walk 5 minute between sets