Tuesday 9.2.2025

“FITNESS”

A. Three working sets of:
Seated Arnold Press x 8-10 reps @ 21X1
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 2010
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 10X1
Rest 60 seconds
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Start at a 7/10 RPE, and increase the loading each set as able

B. & C. Same as "Performance"

“PERFORMANCE”

A. Six working sets of:
Push Jerk x 2 reps
Rest 2 minutes between sets

Sets 1-2: Easy
Set 3-4: Moderate
Set 5-6: Challenging

Build in load over the 6 sets as good technique will allow.

B. Every 3 minutes, for 15 minutes (5 sets):
200 Meter Row
12 Single Arm Overhead Walking Lunges (6 each arm)
6 Burpees to 6” target

C. Two or three sets of:
Side Plank or Weighted Side Plank x 30 seconds each side
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets