“FITNESS” & “PERFORMANCE”
A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press
Set 1 — 8 reps | RPE 7
Set 2 — 8 reps - same weight
Set 3 — 8 reps - same weight
Set 4 — MAX unbroken reps - same weight
Perform 1-2 warm-up sets, then use the same weight for all working sets. These sets should get tougher as fatigue sets in.
The reps have decreased from last week to allow for an increase in load.
B. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:
4 Burpees
80-ft Farmer's Carry
10/8 Calorie Ski
If you don't have a partner, rest the same time it takes you to complete each round.
C. Two or three sets of:
Dumbbell Lateral Raises x 10-15 reps @ 20X0
Rest as needed
Banded Overhead Tricep Extensions x 15-25 reps @ 10X0
Rest as needed
“ENDURANCE (AKA SWEAT SESH)”
15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski
Rest 5 minutes
x 2 sets
