Friday 10.1.2021

“FITNESS”

A. Every 90 seconds, for 22:30 (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Seated Arnold Press x 15 reps @10X1
Station 3 – Reverse Lunge w/DBs or KBs in Farmer's Hold x 20 reps @ 2010
Station 4 – Banded Bicep Curls x 25 reps @ 1010
Station 5 – Side Plank x 30 seconds each side

B. For time:
Row 1000 Meters

Rest until the clock reaches 8:00, then...

C. Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-ups
16 Kettlebell Swings

“PERFORMANCE”

A. Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B. For time:
Row 1000 Meters

Rest until the clock reaches 8:00, then...

C. Complete as many rounds and reps as possible in 4 minutes of:
8 Chest-to-Bar Pull-ups (or 4 Strict Pull-ups)
8 Deadlifts (225/155 lb)

“ENDURANCE (AKA SWEAT SESH)”

Three sets of:
500m Row at moderate pace
Rest 45 seconds
400m Row at moderate-fast pace
Rest 45 seconds
300m Row at faster pace
Rest 45 seconds
200m Row at fasterer pace
Rest 45 seconds
100m Row at near-max effort
Rest 2 minutes