Friday 5.17.2024

“FITNESS”

A. Three sets of:
Barbell Hip Thrust x 8-10 reps @ 21X1
Rest 30 seconds
Kettlebell Hamstring March x 12-16 reps @ 20X0
Rest 30 seconds
Front Leaning Rest on Rings x 40-60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Burpees Over the Kettlebell
10 Russian Kettlebell Swings
100 Meter Run

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Hang (Squat) Clean

Build in load over the 10 sets to today's heavy complex.

B. Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Power Cleans (115/73 lb)
5 Burpee Box Jump-Overs (24/20")

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets