Monday 9.20.2021

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 45 seconds
Reverse Snow Angels x 10-12 reps @ 2020
Rest 45 seconds
Hollow Hold or Rock x 30-40 second
Rest 45 seconds

B. Three rounds for time of:
400 Meter Run
15 Goblet Squats
20 Toes to Bar Strict Hanging Knee Tucks

“PERFORMANCE”

A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

B. Three rounds for time of:
400 Meter Run
10 Hang Squat Cleans (115/73 lb)
20 Toes to Bar

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total