Thursday 8.31.2023

“FITNESS”

A. Three sets of:
Half Kneeling Landmine Press x 8 reps each arm @ 21X1
Rest 30 seconds
Bench Dips x 12-15 reps @ 20X0
Rest 30 seconds
Flutter Kicks x 30-40 seconds
Rest 60 seconds

B. & C.: Same as "PERFORMANCE"

“PERFORMANCE”

A. Four sets of:
Push Press x 3 reps
Rest 2 minutes

*Set 1 — 7/10 RPE
*Set 2 — 8/10 RPE
*Set 3 — 9/10 RPE
*Set 4 — 10/10 RPE

Build in load to today's heavy set of 3. Perform 1-3 warm-up sets prior to starting your working sets.

B. Two sets of:
Bent Over Dumbbell Reverse Flies x 15-20 reps @ 20X0
Rest 30 seconds
Banded Face Pulls x as many quality reps as possible in 30 seconds
Rest 60 seconds

C. Four sets for max reps/cals:
30 Seconds of Shuttle Runs (30-ft)
Rest 30 seconds
60 Seconds of Bike Erg, Ski Erg, or Row
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets