Tuesday 6.14.2022

“FITNESS”

A. Three sets of:
Dual Kettlebell Front Squats x 4-5 reps @ 5151 tempo
Rest 15 seconds
Dual Kettlebell Front Squats x 12-15 reps @ 10X0
Rest 15 seconds
Single Kettlebell Goblet Squat x 15-20 reps @ 10X0
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Ski Erg or Echo Bike
20 Walking Lunges with KB/DB Farmer’s Carry

*Compare to 7.8.2021

C. Two or Three sets of:
Single Leg Hip Bridge (elevated the front foot as needed) x 8-10 each leg @ 2012
Side Plank Banded Rows x 10-12/side
Rest as needed between exercises

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
Front Squat x 2 reps

*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Sets 5 & 6 – 90% or more

B. Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

*Compare to 7.8.2021

C. Two or Three sets of:
Single Leg Hip Bridge x 8-10 each leg @ 2012
Side Plank Banded Rows x 10-12/side
Rest as needed between exercises

“ENDURANCE (AKA SWEAT SESH)”

45 minutes @continuous effort:
30 Calorie Bike, Ski, or Row
60ft Bear Crawl
150 Meter Run
15 Hollow Rocks
45 DUs or 90 Singles