Thursday 11.21.2024

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Push Press x 8 reps
Rest 2 minutes

Increase the loading from what you used last week (11.12.2024). If preferred, substitute Dumbbells or Kettlebells for the Barbell, and shoot for 8-12 reps each set.

B. Three sets of:
Strict or Assisted Dips x 6-10 reps @ 20X1
Rest 30 seconds
Dumbbell or Kettlebell Hamstring March x 12-16 steps @ 20X1
Rest 60-90 seconds

C. Against a 10-minute clock, complete:
2.4.6.8.10.12...
Single Arm Dumbbell Hang Clean & Jerk Left Arm
Single Arm Dumbbell Hang Clean & Jerk Right Arm
V-Ups
*5/4 Calorie Row, Ski, or Bike after each round

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.