Tuesday 5.24.2022

“FITNESS”

A. Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Bent Over Reverse Flies x 12-15 reps @ 2010
Rest 45 seconds
Dumbbell Hip Thrust x 15-20 reps @ 10X1
Rest 45 seconds
Hollow Hold/Rock (hold a weight with arms extended for an extra challenge!) x 30-40 seconds
Rest 45 seconds

B & C. Same as "Performance"

“PERFORMANCE”

A. Five sets of:
Back Squat x 2.1.1
Rest 15 seconds between clusters
Rest 2-3 minutes between sets

Start your first set at approximately 80% of your 1-RM, and build each set to the heaviest loads you can complete without failure.

B. Every 4 minutes, for 16 minutes (4 sets) for times:
Row 300 Meters
150ft Farmer’s Walk (heavy!)
6 Burpee Box Jumps (30/24″)

C. (Optional): Accumulate 2-3 minutes in a Reverse Plank Hold (keep core and glutes tight here)

“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