Monday 2.26.2024

“FITNESS”

A. Three working sets of:
Single Arm Landmine Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Foot Elevated Single Leg Dumbbell Glute Bridge x 10-12 reps each leg @ 20X1
Rest 30 seconds
Hollow Hold or Weighted Hollow Hold x 30-40 seconds
Rest 60 seconds

Aim to make all of your working sets a 7-8/10 RPE.

B. Against a 3-minute clock, complete:
90-ft Dual Kettlebell Front Rack Carry
18/15 Calorie Row
Max Reps of Push-ups in time remaining

Rest 60 seconds, and complete FOUR sets for max reps.

Cooldown
Passive Hang x 30-40 seconds
Pigeon Stretch x 30-40 seconds each side

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Build in load from approximately 60% to something heavy for today.

B. Against a 3-minute clock, complete:
90-ft Dual Kettlebell Front Rack Carry
18/15 Calorie Row
Max Reps of Strict Handstand Push-ups in time remaining

Rest 60 seconds, and complete FOUR sets for max reps.

Cooldown
Passive Hang x 30-40 seconds
Pigeon Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run or Row @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds