Friday 3.29.2024

“FITNESS”

A. Three sets of:
Dual Kettlebell Front Squat x 6-8 reps @ 32X1
Rest 45 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 45 seconds
Kettlebell Hamstring March x 12-16 reps @ 20X0
Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar or V-Ups
10 Goblet Forward Lunges (step forward and drive back to standing for each rep)
10/8 Calorie Row, Ski, or Bike

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Hang Power Clean + Power Clean + Squat Clean
Rest 15-20 seconds
5 Tall Box Jumps

Build in load each set on the Clean complex, finishing at an 8-9/10 RPE. On the Box Jumps, choose a height that will challenge you; step down and reset between reps.

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Front-Racked Forward Lunges (step forward and drive back to standing for each rep) (95/63 lb)
50 Double-Unders

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg

Rest until the 6:00, and repeat for 6-8 sets.

* Note times for both the rowing and biking intervals.