Tuesday 10.10.2023

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps @ 30X0
Rest 30 seconds between legs
Single Arm Trap-3 Raise x 8-10 reps/arm @ 20X0
Rest 60 seconds

*Aim to perform all of your working sets at an RPE of 7-8/10.

B. Two or three sets for quality of:
Banded Face Pull x 12-15 reps @ 21X1
Rest 30 seconds
Kettlebell Horn Curl x 10-12 reps @20X1
Rest 60 seconds

C. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 8-12 Goblet Cyclist Squats @ 20X0
Minute 2 — 12/9 Calorie Ski Sprint
Minute 3 — 20 Second Side Plank Each Side

*Record your time for each Ski Sprint

“ENDURANCE (AKA SWEAT SESH)”

Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min