Tuesday 9.19.2023

*Happy Birthday to Coach Alecia!

“FITNESS” & “PERFORMANCE”

A. Three sets of:
1 and 1/4 Dumbbell Bench Press x 6-8 reps @ 21X1
Rest 30 seconds
Kettlebell Hamstring March x 12-16 reps @ 2010
Rest 30 seconds
Banded Face Pull x 15-20 reps @ 1010
Rest 60-90 seconds

C. Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
20/15 Calorie Echo Bike
15 Dumbbell Push Presses (50/35 lb)

Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets.

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets