Thursday 2.10.2022

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Strict Barbell or Dumbbell Shoulder Press x 5-6 reps @ 21X1
Rest 30 seconds
Dual Dumbbell Upright Row x 8-10 reps @ 2111
Rest 30 seconds
Tall Kneeling Kettlebell Horn Bicep Curl x 10-12 reps @ 2011
Rest 30 seconds
Reverse Plank Hold x 30-40 seconds
Rest 90 seconds

B. Four sets for max reps of:
30 Seconds of Shuttle Runs (30-ft segments)
Rest 30 seconds
30 Seconds of Ball Slams
Rest 30 seconds
30 Seconds of Bike Erg
Rest 30 seconds
30 Seconds of V-Ups
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36 minutes (6 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg


* Note times for both the rowing and biking intervals.