Friday 9.10.2021

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Supinated Grip Barbell Bent Over Row x 8 reps
Rest 10-15 seconds
Dumbbell Hammer Curls x 12 reps
Rest 10-15 seconds
Straight Arm Banded Lat Pull Downs x 16-20 reps
Rest 90 seconds

B. Two sets of:
Dumbbell Death March x 20-24 steps
Rest 10-15 seconds
Glute Bridge Dumbbell Floor Press x Max Reps in 60 seconds
(use the same DBs you used for the Death March)
Rest 90 seconds

C. In teams of two, complete as many calories as possible in 12 minutes of:
P1: 100ft Sandbag Carry + 10 Burpees (or No-Push-up Burpees if these take longer than 30-40 seconds)
P2: Echo Bike Calories
*Switch every time the partner finishes their Carry + Burpees

“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