Wednesday 8.25.2021

“FITNESS” & “PERFORMANCE”

A. Sumo Deadlift
*Set 1 – 10 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 4 reps
Rest 2 minutes between sets

Build in load each set, with your final set of 4 being at 80-90% effort. For each rep, pause and reset with the barbell on the floor, and focus on a tight core and setting your shoulders before pulling.

B. Three sets of:
Dumbbell Russian Step Up x 6-8 reps each leg @ 2011
Rest 45 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 2111
Rest 45 seconds

C. Complete as many rounds and reps as possible in 7 minutes of:
5 Toes to Bar (or Strict Knee Tucks)
7 Box Jumps (24/20")
9 Wall Balls (20/14 lb)

“ENDURANCE (AKA SWEAT SESH)”

200 Meter Row/Ski -OR- 400 Meter Bike Erg
Rest 45 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.