Monday 5.15.2023

“FITNESS”

A. Four sets of:
Barbell Hip Thrust x 6 reps @ 21X1
Rest 45 seconds
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 45 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 45 seconds

Build in load on the Barbell Hip Thrust such that the last two sets are an 8-9/10 RPE.

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150/120 Meter Ski or Row
100-ft Sandbag Carry
5 Burpee Box Jump-Overs or Step-Overs

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
Deadlift x 3 reps

Build off of your sets from the past couple of weeks, and aim to perform your final 2 working sets at an RPE of 8-9/10.

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150/120 Meter Ski or Row
100-ft Sandbag Carry (150/100 lb)
5 Burpee Box Jump-Overs (24/20”)

“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