Friday 8.18.2023

“FITNESS”

A. Three sets of:
Barbell Bent Over Row x 8-10 reps @ 21X0
Rest 30 seconds
Dumbbell Russian Step Ups x 10-12 reps each leg @ 20X1
Rest 30 seconds
Push-ups x 10-15 reps @ 20X1
Rest 30 seconds
Flutter Kicks x 30-40 seconds
Rest 60 seconds

B. "PUMP" Conditioning
Complete as many quality rounds and reps as possible in 12 minutes of:
12 Dumbbell Floor Presses
16 Plank Dumbbell Rows
20 Single Leg Hip Thrusts (10 each leg)
24 Banded Hammer Curls

Your goal here is to work with intention, and focus on great movement.

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Jerk

Build to today’s heavy

B. For time:
40 Calorie Ski Erg
30 Bar-Facing Burpees
20 Clean & Jerks @ 75% of Part A

*The Clean and Jerks can be performed as a Power Clean and Shoulder to Overhead -- a Squat Clean is not necessary here

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.