Thursday 5.18.2023

*Schedule Reminders:

• Saturday, May 20th: In-House Partner Competition at 8:30am (No Class!)

• Saturday, May 27th: Memorial Day “MURPH” at 8:30am

• Sunday, May 28th: “BURN” at 9am; OG from 10-12

• Monday, May 29th: CLOSED for Memorial Day

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Back Rack Bulgarian Split Squat x 8 reps each leg* @ 30X1 tempo
Rest 45 seconds between legs
Three Point Single Arm Dumbbell Row x 8-10 each arm @ 30X0
Rest 45 seconds
Side Plank x 30-40 seconds each side
Rest 45 seconds

*Your goal is to complete all three of your working sets with the same weights you used on 5.8.2023, but for 2 additional reps each set.

B. Two sets for max reps/calories of:
90 seconds of Ski Erg for Calories
Rest 30 seconds
90 seconds of Wall Balls
Rest 30 seconds
90 seconds of Bike Erg for Calories
Rest 30 seconds
90 seconds of Burpee Pull-ups
Rest 30 seconds

*If you don't have Pull-ups yet, perform 45 seconds of Ring Rows, followed by 45 seconds of Burpees.

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds