Wednesday 5.25.2022

“FITNESS” & “PERFORMANCE”

A. Every 7 minutes, for 35 minutes (5 sets):
20/15 Calories of Echo Bike
15 Toes to Bar
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

If the prescribed reps/distances/weights are unattainable, please adjust accordingly so that you have at least 60 seconds of rest after each set.

Rest until reasonably recovered, then...

B. Two or Three sets of:
Copenhagen Side Plank* x 30-40 seconds each side
Rest as needed
Dumbbell External Rotations x 10-12 each arm @ 3010
Rest as needed

Progressions:
Side Plank Level 1 (on floor - easiest)
Side Plank Level 2 (knee on bench)
Side Plank Level 3 (foot on bench - toughest)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets