Thursday 9.2.2021

“FITNESS” & “PERFORMANCE”

A. Five sets of:
Strict Weighted Pull-up x 2-3 reps
(if you cannot complete 2-3 unweighted Strict Pull-ups, perform 3-4 Negative Only Pull-ups with a 5-second lowering)
Rest 30 seconds
Barbell or Dumbbell Floor Press x 8-10 reps
Rest 60 seconds

B. Two sets of:
Half Kneeling Curl to Press x 6-8/side
Rest 30 seconds
Seated Banded Row x 15-20 reps
Rest 30 seconds

C. In teams of two, alternate whole rounds complete as many rounds and reps as possible in 12 minutes of:
12 Walking Lunges (unweighted)
9 Push-ups
6 Toes to Bar

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets