Friday 4.29.2022

*Reminder: FR RUN CLUB starts this Sunday, May 1st!

“FITNESS”

A. Three sets of:
Goblet Curtsy Lunge or Curtsy Drop Lunge x 6-8 reps each @ 3011
Rest 60 seconds
Dumbbell Rear-Foot Elevated Romanian Deadlift x 8-10 reps each @ 3011
Rest 60 seconds

For the Romanian Deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and send the hips back to perform an RDL at tempo.

B. For time:
50/40 Calories of Echo Bike
40 Dumbbell Front-Racked Walking Lunges
30 Pull-ups (or Jumping Pull-ups)
20 Dumbbell Thrusters
10 Devil's Presses

“PERFORMANCE”

A. Take 15 minutes build to today’s 1-RM Tempo Front Squat @ 42X1 (be strict!)

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo restriction)

B. For time:
50/40 Calories of Echo Bike
40 Dumbbell Front-Racked Walking Lunges (50/35 lb)
30 Pull-ups
20 Dumbbell Thrusters (50/35 lb)
10 Devil's Presses (50/35 lb)

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds