Thursday 1.6.2022

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Back Squat x 3 reps @ 42X1
Rest 2-3 minutes

Be STRICT here; try to build in load from 12.27.2021

-OR-

Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 3011
Rest 45 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 2011
Rest 45 seconds
Hollow Hold or Flutter Kicks x 30-40 seconds
Rest 45 seconds

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 24 minutes of:
4-6 Rope Climbs or 30 Ring Rows
36 Wall Balls (20/14 lb)
24 Dumbbell Snatches (50/35 lb)
48 Calorie Bike Erg (or Row/Ski; or 36 Calorie Echo Bike)

Divide the reps between partners in whatever manner you deem fit.

“ENDURANCE (AKA SWEAT SESH)”

Ten rounds for time:
20/15 Calorie Row or Ski
30/25 Calorie Bike Erg or Row

*Every 5 minutes, including at the start, run 200 meters.