Friday 11.25.2022

**Holiday Weekend Schedule:

Friday 11/25 — 9am class, OG 10-12, NOON class

Sat 11/26 — Group class at 9:30am

Sunday 11/27 — Regular Schedule

If we have any other changes they will reflect on Zen planner and we will notify you via email!

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Back Squat x 6 reps @ 30X1
Rest 45 seconds
Single Arm Trap-3 Raise x 8 reps each arm @ 2010
Rest 45 seconds
Banded Face Pulls x 12 reps @ 2011
Rest 45 seconds
Alternating Leg V-Ups x 20-24 reps
Rest 45 seconds

Warm up to make all three sets a 7/10 RPE.

B. Every minute, on the minute, for 20 minutes (4 sets):
Station 1 – 4-6 Bar Muscle-Ups or 4-8 Strict Pull-ups
Station 2 – 120-ft Sandbag Carry
Station 3 – 8-10 Dumbbell Bench Press @ 30X0
Station 4 – 40-60 Double-Unders (or Lateral Line Hops, or 16-20 Box Step-Ups)
Station 5 – 40 Second Plank Hold

You should be able to complete each station in 35-45 seconds. Please adjust the repetitions or loads to ensure that you’re falling under or within that range.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set)