Thursday 2.2.2023

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Supinated Grip Barbell Row x 8-10 reps @ 21X0
Rest 30 seconds
L-Sit Hold x 20-30 seconds
Rest 60 seconds

B. Three sets of:
Single Arm Kettlebell Front Rack Carry x 75 feet each arm
Rest 30 seconds
Banded Face Pulls x 12-15 reps
Rest 60 seconds

C. Against a 2-minute clock, complete:
16 Single Arm Dumbbell Push Presses*
12 Anchored Sit-Ups
Max Reps of Pull-ups, Chest-to-Bar Pull-ups, or Bar Muscle-Ups in time remaining

Rest 60 seconds, and complete four sets for max reps

*For the Single Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position. Perform 8 reps with one arm while holding the other DB/KB in the front racked position, then perform 8 with the other arm.

*Choose a Pull-up variation that is appropriate for you level, and allows you to accumulate at least 6-8 solid reps each set.

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski