Thursday 8.26.2021

*Once again, a quick reminder: if you feel like you need an easier/lighter day, check out the “ENDURANCE/SWEAT SESH” below!

“FITNESS”

A. Three sets of:
Single Arm Landmine Push Press x 6-8 reps each arm
Rest 30 seconds
Plank Walk-Ups x 8-12 reps
Rest 30 seconds
Supinated Grip Band Pull Aparts x 15-20 reps
Rest 30 seconds

B. & C.: Same as "Performance'

“PERFORMANCE”

A. Take 15 minutes to build to today's heavy single Push Press

B. Three sets of:
Alternating Dumbbell Curls x 16-20 reps
Rest 15-20 seconds
Heavy Sandbag Carry x 100 feet
Rest 90-120 seconds

C. Against a 12-minute clock, complete:
2 Calorie Row or Ski
2 Calorie Bike Erg or Echo Bike
4 Calorie Row or Ski
4 Calorie Bike Erg or Echo Bike
6/6
8/8
...and so on, adding 2 calories each round

*Basically, choose any 2 machines for this piece; for very large classes, the Air Runners can be used as well.

“ENDURANCE (AKA SWEAT SESH)”

40 Minutes @ moderate/steady pace:
1600 Meter Bike Erg
800 Meter Run
400m Row or Ski
200ft Farmers Carry @moderate