Friday 10.15.2021

“FITNESS”

A. Three sets of:
Dual Kettlebell Sumo Deadlift x 10-12 reps @31X1
Rest 45 seconds
Goblet Russian Step-Up x 6-8 reps each leg @ 2111
(pause for 1-second at the top, with the knee help up parallel to the hip)
Rest 45 seconds
Side Plank x 30-40 seconds each side
Rest 45 seconds

B. & C.: Same as "Performance

“PERFORMANCE”

A. Four sets of:
Deadlift x 6 reps @70-75%
Rest 10 seconds
Tall Box Jump x 3 reps
(rest 10 seconds b/t reps)
Rest 2-3 minutes

B. Every 4 minutes, for 12 minutes (3 sets):
400 Meter Run
12 Dumbbell Thrusters (50/35 lb)

then, when the clock reaches 12:00...

C. Complete as many rounds and reps as possible in 6 minutes of:
3 Dumbbell Renegade Rows (Push-up, Row Left, Push-up, Row Right)
12 Dumbbell Alternating Reverse Lunges

“ENDURANCE (AKA SWEAT SESH)”

30-40 minutes @sustainable pace:
800m Bike Erg
20-ft Bear Crawl Forward
20-ft Bear Crawl Backward
400m Row
20 Second Side Plank each Side
200m Ski or Run
100ft Farmer's Carry

**note your times for each round, and make them all within 30-40 seconds of one another