Tuesday 6.11.2024

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Barbell or Dumbbell Z-Press x 8 reps
Set 1 — 10 reps @ 21X1 - RPE 6-7
Set 2 — 10 reps @ 21X1 - RPE 7-8
Set 3 — 10 reps @ 21X1 - RPE 8-9
Set 4 — Drop back to your Working Set 1 weight and perform a set for max reps @ 20X0 Tempo (Goal is 10+ reps — stop as soon as your mechanics start to break down)

B. Two or three sets of:
Ring or Stationary Dips x 8-12 reps @ 20X0
Rest 15 seconds
Bent Over Reverse Flies x 10-15 reps @ 20X0
Rest 60 seconds

C. Every 2 minutes, for 6 minutes (3 sets):
12/9 Calorie Row
12 Glute Bridge Dumbbell Floor Presses (50/35 lb)

Immediately followed by...

Every 2 minutes, for 6 minutes (3 sets):
12/9 Calorie Row
6 Devil's Presses (50/35 lb)

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/12 Calorie Row