Friday 8.13.2021

“FITNESS”

A. Three sets of:
Half-Kneeling Landmine Press x 8-10 reps each arm @20X1
Rest 45 seconds
Bent Over Reverse Flies x 10-12 reps
Rest 45 seconds
Hollow Hold or Flutter Kicks x 30-40 seconds
Rest 45 seconds

B. Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calorie Echo Bike or 25/20 Calorie Bike Erg
200-ft Farmer's Carry (challenging weight here)
10 No-Push-up Burpees

Note times for each of the three sets, and sum your total working time.

C. (Optional Extra Work): Two or Three sets of:
Dumbbell or Barbell Curls x 10-15 reps
Rest as needed
Overhead Banded Tricep Extensions x 15-20 reps
Rest as needed

“PERFORMANCE”

A. Take 15 minutes to build to today's 3-RM Push Press
(building off of the loads you used on 7.27.2021)

B. Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calorie Echo Bike
15 Power Cleans (135/93 lb)
10 Shoulder to Overhead (135/93 lbs)

Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.

C. (Optional Extra Work): Two or Three sets of:
Dumbbell or Barbell Curls x 10-15 reps
Rest as needed
Overhead Banded Tricep Extensions x 15-20 reps
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

30-40 minutes @sustainable pace:
800m Bike Erg
20-ft Bear Crawl Forward
20-ft Bear Crawl Backward
400m Row
20 Second Side Plank each Side
200m Ski or Run
100ft Farmer's Carry

**note your times for each round, and make them all within 30-40 seconds of one another