Wednesday 8.30.2023

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 3010
Rest 45 seconds
Single Arm Trap-3 Raise x 10 reps each arm @ 2010
Rest 45 seconds
Side Plank or Weighted Side Plank x 30-40 seconds each side
Rest 45 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Reverse Lunges
10 Plank Kettlebell Drag Throughs

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps or Step-Ups
100-ft Sandbag Carry

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
Back Squat x 2 reps

*Sets 1-2 – 2 reps @ 75-85%
*Sets 3-4 – 2 reps @ 85-90%
*Sets 5-6 – 2 reps @ 90-95%

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Reverse Lunges (70/53 lb)
10 Plank Kettlebell Drag Throughs

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps or Step-Ups (24/20")
100-ft Sandbag Carry

“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