Monday 12.27.2021

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Tempo Back Squat x 4 reps @ 42X1

*Be STRICT on the tempo here; if needed, have a partner count for you. Start at approximately 50% of your 1-RM Back Squat (from last week), and add weight as able to make these tough, while keeping proper mechanics.

B. Against a 3-minute running clock, complete:
300 Meter Row
25 Wall Balls (20/14 lb)
Burpees x Max Reps

Rest 2 minutes, and complete three sets for max reps

Then, at the 15:00.....

C. Three sets, not for time, of:
6-8 Strict Toes to Bar or Straight Hanging Leg Raises @ 31X0
12-15 Band Pull Aparts @ 2020
30-40 Second Plank or Weighted Plank

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):

200 Meter Row or Run

400/300 Meter Bike Erg

200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.