Thursday 3.2.2023

*Coach’s Note: If you are planning on completing the last workout of the Open on Friday, consider doing the “Endurance” workout today, or taking a rest day!

“FITNESS” & “PERFORMANCE”

Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Alternating Front-Racked Barbell or Kettlebell Lunges x 16 reps
(step forward and drive yourself back up to standing with each rep)
Station 2 – 60 Seconds of Strict Pull-ups (pronated, supinated, or mixed grip)
Station 3 – Hollow Hold x 40-60 seconds
Station 4 – Zottman Curls x 10-12 reps @ 2111
Station 5 – 60 Seconds of Bike Erg @ a high damper setting (8-10)
Station 6 – Front Leaning Rest on Rings x 40-60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds