Wednesday 8.16.2023

“FITNESS”

A. Three sets of:
Stagger Stance Dual Dumbbell or Kettlebell Romanian Deadlift x 6-8 reps each side @ 2010
Rest 30 seconds
Side Plank or Star Plank x 15-25 seconds each side
Rest 30-60 seconds

B. Every 2:30, for 10 minutes (4 sets of):
Alternating Top Down Dumbbell Bench Press x 6 reps each arm @ 20X1
Rest 15 seconds
Banded Face Pulls x 12-15 reps

C. Against a 60-second running clock, complete:
120-ft Sandbag Carry or Dual Kettlebell Front Rack Carry
Echo Bike x Max Calories

Rest 60 seconds between sets, and complete a total of 5 sets for max calories on the Echo Bike.

“PERFORMANCE”

A. Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 4 reps @ 75-80% (or RPE 7-8/10)

*There is no prescribed tempo here; just keep good control on all of your reps

B. Every 2:30, for 10 minutes (4 sets):
Bench Press
*Set 1 - 4 reps @ 20X1 RPE 6/10
*Set 2 - 4 reps @ 20X1 RPE 8/10
*Set 3 - 4 reps @ 20X1 RPE 9/10
*Set 4 - Max Reps @ 20X0 using 75-80% of Set 3 weight

Slightly Increase your loading for all of your sets from what you used on 8.7.2023

C. Against a 60-second running clock, complete:
120-ft Sandbag Carry
Echo Bike x Max Calories

Rest 60 seconds between sets, and complete a total of 5 sets for max calories on the Echo Bike.

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.