Thursday 4.4.2024

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front-Racked KB or Goblet Cyclist Squats x 6-8 reps @ 4011
Rest 45 seconds
Three Point Single Arm Dumbbell or Kettlebell Row x 8-10 reps each arm @ 30X0
Rest 45 seconds
Weighted Hollow Hold x 30-40 seconds
Rest 60-90 seconds

Perform one warm-up set of the Squats and Rows to determine a good starting weight. Your effort should be a 7-8/10 for all of your working sets.

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Wall Balls
10 Strict Pull-ups

Divide the reps between partners however you see fit. If you don’t have Double-Unders yet, substitute with Mountain Climbers, Lateral Hops, or Echo Bike (3-4 Cals = 30 Double-Unders)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets