Monday 10.18.2021

“FITNESS”

A. Three sets of:
Single Arm Overhead DB or KB Carry x 100ft each arm
Rest 45 seconds
Single Arm Dumbbell or Kettlebell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Hollow Ups x 10-12 reps w/2-second hold on each rep
Rest 45 seconds

Parts B & C: Same as "Performance"

“PERFORMANCE”

A. Take 12-15 minutes to build to a decently tough 3-rep Split Jerk

*Take today to focus on technique and footwork; only add weight if mechanics are sound. We will build off this in the coming weeks

B. Three sets of:
Glute Bridge Floor Press (Barbell or Dumbbell ) x 8-10 reps @ 30X1
Rest 45 seconds
Side Plank Rotations x 10-12/side @2011
Rest 45 seconds

C. In teams of two, complete as many calories as possible in 12 minutes of:
P1: 300 Meter Row
P2: Echo Bike Calories

*Switch every time the Rowing partner finishes their 300 Meters

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike

Rest walk 2 minutes
x 4-5 sets (32-40 minutes)