Friday 6.23.2023

“FITNESS”

A. Three sets of:
Barbell or Dumbbell Push Press x 6-8 reps @ 20X1
Rest 30 seconds
Russian Step-Ups x 6-8 reps each @ 3011
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 11X1
Rest 30 seconds
Alternating Leg V-Ups x 20-30 reps
Rest 60 seconds

B. Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
8 Strict Pull-Ups
12 Strict Handstand Push-ups (or Dumbbell Z-Presses)

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Push Press + Push Jerk + Split Jerk

Build in load to finish at a technically sound, 8/10 RPE

B. Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).