Wednesday 9.15.2021

“FITNESS” & “PERFORMANCE”

A. Five sets of:
Seated Barbell Strict Press
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 6 reps
*Set 4 – 4 reps
*Set 5 – 4 reps

Rest 2-3 minutes between sets. Start at your heaviest set of 10 from last week and build each set as able.

B. Three sets of:
Turkish Get Up x 2-3 reps each arm (if you get all 3 reps comfortably, go up in weight on your next set)
Rest 30 seconds
Half-Kneeling Banded Face Pulls x 20 reps @ 2011 (switch sides halfway)
Rest 60 seconds

C. Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Air Squats
30 Double-Unders

Rest 2 minutes, and complete for a second round, picking up where you left off on the first set.

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 40 minutes (10 sets):
300/250m Row
600/500m Bike Erg

*Note times for each set, shooting for lowest total working time