Friday 9.30.2022

“FITNESS” & “Pump”

A. Three sets of:
Romanian Deadlift x 8-10 reps @ 40X1
Rest 45 seconds
Half Turkish Get Up x 4-6 reps each arm (slow and controlled with each rep)
Rest 45 seconds
Banded Pallof Hold x 30 seconds each side (standing, tall kneeling -- mix it up!)
Rest 45 seconds

B. "PUMP" Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
2-4-6-8-10-12...and so on, adding 2 reps each round
Single Arm Arnold Press Left Arm
Single Arm Arnold Press Right Arm
Single Leg Hip Thrust Left Leg (shoulders elevated — use a DB on your lap if able here)
Single Leg Hip Thrust Right Arm
*6/5 Calorie Ski/Row or 100 Meter Run after each set

Followed immediately at the 12:00 by....

3 minutes to accumulate as much time in a Side Plank as possible, switching sides every 20-30 seconds.

“PERFORMANCE”

A. Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Rest as needed

B. For time:
24/18 Calories Echo Bike
12 Devil’s Presses (50/35 lbs)
20/15 Calories Echo Bike
10 Devil’s Presses (50/35 lbs)
16/12 Calories Echo Bike
8 Devil’s Presses (50/35 lbs)
12/9 Calories Echo Bike
6 Devil’s Presses (50/35 lbs)

*If subbing with Bike Erg, Calories are as follows:
30/24
24/20
20/16
16/12

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)