Wednesday 7.10.2024

“FITNESS”

A. Three sets of:
Romanian Deadlift x 8-10 reps @ 4010
Rest 30 seconds
Single Arm Glute Bridge Floor Press x 10-12 reps each arm @ 20X1
Rest 30 seconds
Side Plank Hold x 20-40 seconds each side
Rest 60 seconds

B. Complete as many rounds and reps as possible in 14 minutes of:
7 Dumbbell Hang Power Cleans
14 Wall Balls
7 Hanging Knee Tucks
21 Double-Unders (or 7/5 Calorie Machine of choice)

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
4 Touch and Go Deadlifts @ 20X0

Sets 1-2: Light
Sets 3-4: Moderate
Sets 5-7: Heavy-ish

*Aim to increase loading from what you used on 7.2.2024

B. Complete as many rounds and reps as possible in 14 minutes of:
7 Hang Power Cleans (135/93 lb)
14 Wall Balls
7 Toes to Bar
21 Double-Unders

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 90-120 seconds
x 6-10 sets