Friday 7.19.2024

“FITNESS”

A. Three sets of:
Barbell Hip Thrust x 8-10 reps @ 20X1
Rest 30 seconds
Tempo Push-ups x 10-12 reps @ 1111
(add weight if these are easy for you)
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 10X1
Rest 30 seconds
Bottoms Up Kettlebell Carry x 75 feet each arm
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 12 minutes:
200 Meter Run, Row, or Ski
15 Abmat Sit-Ups
20 Air Squats

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
3 Touch and Go Deadlifts @ 20X0

Sets 1-2: Light
Sets 3-4: Moderate
Sets 5-6: Moderate to Heavy
Sets 7-8: Heavy

*Aim to increase loading from what you used on 7.10.2024

B. For time:
400 Meter Run
20 Toes to Bar
60 Wall Balls
20 Toes to Bar
400 Meter Run

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest