Tuesday 12.3.2024

“FITNESS” & “PERFORMANCE”

A. Three sets, for quality, of:
1-2 Turkish Get Ups each arm
10-12 Quadruped Kettlebell Pull Throughs (slow and controlled)
12-15 Tall Kneeling Band Pull Aparts

B. Four working sets of:
Push Press x 6 reps
Rest 2 minutes between sets

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 8/10 RPE

Increase the loading from what you used on 11.21.2024. If preferred, substitute Dumbbells or Kettlebells for the Barbell, and shoot for 8-12 reps each set.

C. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — 8-12 Deficit Push-ups @ 30X0 + 10-15 V-Ups
Station 2 — 60 Second Row for Max Calories

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!