Wednesday 5.31.2023

“FITNESS” & “PERFORMANCE”

A. Five sets of:
Front Squat x 4 reps @ 21X1
Rest 2 minutes

*Ensure you pause for 1 second at the bottom of each and every rep. Build to an RPE of 8-9/10 for your last set. Try to increase loading from 5.22.2023

B. "FITNESS" Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run or Row
15 Kettlebell Swings
12 V-Ups

OR

"PERFORMANCE" Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
12 Toes to Bar
9 Power Cleans (135/93 lb)

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
20/15 Calorie Row
20/15 Calorie Ski Erg
20/15 Calorie Bike Erg