Wednesday 11.15.2023

“FITNESS” & “PERFORMANCE”

A. Take 12 minutes (3-4 working sets) to build to today's 8-RM Barbell Strict Press

B. Every 6 minutes, for 24 minutes (4 sets):
24/18 Calorie Bike Erg
12 Single Arm Dumbbell Hang Clean & Jerks (6 each arm)
24/18 Calorie Ski Erg
6 Single Arm Devil's Presses

Adjust the calories to ensure that you get at least 60 seconds of rest between sets.

C. (Optional) Two sets of:
Alternating Dumbbell Bicep Curls x 8-10 reps each arm @ 20X1
Rest as needed
Banded Tricep Pushdowns x 12-15 reps @ 20X1
Rest as needed

Cooldown
One to Two sets of:
Seated Shoulder Extension Stretch x 40-60 seconds
Kneeling Triceps Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.