Friday 8.19.2022

“FITNESS”

A. Squat Prep
Two sets of:
Bodyweight Single Leg RDL x 8-10 each side
Banded Lateral Walk x 15-20 steps each side
Patrick Step x 10-15 each leg
Duck Walk x 30-40 feet

B. Every minute, for 12 minutes (4 sets):
Minute 1 -- Front Foot Elevated Split Squat Right Leg 21X0 x 6-8 reps
Minute 2 -- Front Foot Elevated Split Squat Left Leg 21X0 x 6-8 reps
Minute 3 -- Windshield Wipers x 8-10/side

C. Complete as many rounds and reps as possible in 12 minutes of:
300 Meter Run or Ski
10 V-Ups
15 Jumping Air Squats
30 Second Plank Hold

“PERFORMANCE”

A. Squat Prep
Two sets of:
Bodyweight Single Leg RDL (use hand support if needed) x 8-10 slow reps each side
Banded Lateral Walk x 15-20 steps each side
Patrick Step x 10-15 each leg
Duck Walk x 30-40 feet

B. Four sets of:
1 and 1/4 Back Squat x 3-4 reps @ 31X1
Rest 2 minutes

Work as heavy as you can at this rep range and tempo.

C. For time:
100 Double-Unders
10 Hang Squat Cleans (155/103 lbs)
10 Alternating Front-Racked Reverse Lunges (155/103 lbs)
80 Double Unders
8 Hang Squat Cleans
8 Alternating Front-Racked Reverse Lunges
60 Double Unders
6 Hang Squat Cleans
6 Alternating Front-Racked Reverse Lunges
40 Double Unders
4 Hang Squat Cleans
4 Alternating Front-Racked Reverse Lunges

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
200 Meter Row or Ski
50 Double Unders or Singles
200 Meter Run or 400m Bike Erg
10 Burpees

Try to go a little faster each set!