Thursday 6.20.2024

“FITNESS”

A. Three sets of:
Kettlebell Front Squat x 6-8 reps @ 31X1 tempo
Rest 45 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 45 seconds
Jump Rope/Double-Under Practice x 40-60 seconds
Rest 45 seconds

B. and C.: Same as "Performance"

“PERFORMANCE”

A. Four working sets of:
1 Pause Front Squat @ 24X1 + 2-3 Front Squats (no tempo)

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a 2-3 more Front Squats with no tempo restrictions. If you were here last week (6.12.2024), try to build slightly from those sets.

B. Three sets for max reps of:
60 Seconds of Burpee Box Jump-Overs
60 Seconds of Toes to Bar
60 Seconds of Bike, Ski, or Row (for Calories)
Rest 60 seconds

C. Two or three sets of:
Kettlebell Horn Curls x 12-15 reps @ 20X0
Rest as needed
Side Plank x 30 seconds each side
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)