Friday 11.19.2021
“FITNESS” & “PERFORMANCE”
A. Two sets, each for time, of:
50/40 Calories of Rowing
50 Wall Balls (20/14 lbs)
Rest 5 minutes
*Compare to 2.25.2020
Rest until reasonably recovered, then...
B. Three sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1*
Rest 30 seconds after each leg, then...
Zottman Curls x 8-10 reps @ 3111
Rest 60 seconds
Tall Kneeling Banded Pull Aparts x 12-15 reps @ 2111
Rest 60 seconds
*If you did these last Monday, try to increase loads from what you used that day (for 8 reps). If not, just load these to be challenging for the last 2 reps of each set.
“ENDURANCE (AKA SWEAT SESH)”
Every 2 minutes, for 30-40 minutes (15-20 rounds):
150/125 Meter Row
150/125 Meter Ski
*Transition quickly from one machine to the next; your goal is consistent effort across all sets