Thursday 9.28.2023

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Single Arm Dumbbell Bench Press x 8-10/arm @ 30X0
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 30X0
Rest 30 seconds
DB Narrow Grip Push-ups x 12-15 reps @ 20X0 (regression: Bench Narrow Grip Push-ups)
Rest 30 seconds
Alternating Dumbbell Hammer Curls x 16-20 reps @ 20X0
Rest 60 seconds

B. Against a 3-minute running clock, complete:
300 Meter Run or Row
30 Double-Unders (or Mountain Climbers)
Max Reps of Strict Handstand Push-ups or L-Seated Dumbbell Presses

Rest 2 minutes, and complete three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski