Tuesday 8.9.2022

“FITNESS”

A. Shoulder Prep
Two sets for quality of:
Bottom's Up Single Arm Kettlebell Press x 5-7 reps each arm
Scapular Pull-ups x 6-8 reps
Weight Plate Turkish Sit-Up x 10-12 reps
Supinated Band Pull Aparts x 12-16 reps

B. Upper Push + Accessory
Three sets of:
Single Arm Dumbbell Bench Press x 8-10/arm @30X0
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 30X0
Rest 30 seconds
Narrow Grip Push-ups x 12-15 reps @20X0
Rest 30 seconds
Alternating Dumbbell Hammer Curls x 16-20 reps
Rest 30 seconds

C. Conditioning - Upper Endurance
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
20 Dumbbell Plank Rows (10 each arm)
15 Dumbbell Z-Presses
5 Strict Pull-ups

*Can sub a Row or Bike for the Run if the weather is terrible

“PERFORMANCE”

A. Shoulder Prep
Two sets for quality of:
Bottom's Up Single Arm Kettlebell Press x 5-7 reps each arm
Scapular Pull-ups x 6-8 reps
Weight Plate Turkish Sit-Up x 10-12 reps
Supinated Band Pull Aparts x 12-16 reps

B. Absolute Strength: Horizontal Pressing
Every 2:30, for 15 minutes (6 sets):
Bench Press x 3 reps

Build in load to today's 3-RM Bench Press

C. Conditioning - Sustained Effort
Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
300 Meter Run
20 Push Presses (95/63 lbs)
10 Chest-to-Bar Pull-Ups

*Can sub a Row or Bike for the Run if the weather is terrible

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible