Friday 6.10.2022

“FITNESS”

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X1
Rest 45 seconds
Alternating Kettlebell Gorilla Row x 12-16 reps @21X0
Rest 45 seconds
Single Arm Overhead Carry x 100 feet each arm
Rest 45 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 45 seconds

B. Ten rounds for time of:
2 Dumbbell Hang Power Clean + Push Presses
4 Burpees
6/5 Calorie Echo Bike

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Push Press
Sets 1-3 = 3 reps @ 60-70%
Sets 4-6 = 2 reps @ 70-80%
Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good, though, let’s see some big weight!

B. "California Dreamin'" (courtesy NCFit)
20 rounds for time of:
1 Power Clean & Jerk (185/133 lb)
2 Bar-Facing Burpees
3 Toes to Bar

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.