Friday 9.20.2024

“FITNESS”

A. Three sets of:
Half Kneeling Dumbbell Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Supinated Grip Ring Rows x 8-10 reps @ 21X0
Rest 30 seconds
Alternating Cossack Squats x 12-16 reps @ 20X0
Rest 30 seconds
Hollow Hold or Hollow Rock x 30 seconds
Rest 60-90 seconds

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 40 Seconds of Burpees to Target
Minute 2 — 120-ft Sandbag Carry
Minute 3 — 40 Second Bike Erg for Max Calories

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps

*Sets 1-2 = 60-70% of 1-RM Split Jerk
*Sets 3-4 = 70-80%
*Sets 5-6 = 80-85%
*Sets 7-8 = 85+%

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 40 Seconds of Burpee Pull-ups
Minute 2 — 120-ft Sandbag Carry
Minute 3 — 40 Second Bike Erg for Max Calories

*Note your reps and calories achieved each set on the Burpees and Bike Erg.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg