Friday 4.28.2023

“FITNESS” & “PERFORMANCE”

A. Three of four sets (12-15 minutes) of:
Bulgarian Split Squat x 8 reps each leg*
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Rest 60-90 seconds

*The goal for today is to establish your 8-RM Bulgarian Split Squat. Hold Dumbbells in each hand, and score as combined weight (ie. 50lb DBs = 100lbs).

B. Complete as many rounds and reps as possible in 12 minutes of:
4/3 Bar Muscle-Ups or Strict Pull-ups
8 Alternating Pistols or Dumbbell Reverse Lunges
12 Dumbbell Push Presses (50/35 lbs)

Compare to 3.8.2021

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 32-40 minutes (8-10 sets):
300/270m Row
600/540m Bike Erg

*Note times for each set, shooting for lowest total working time