Monday 3.28.2022

“FITNESS”

A. Three sets of:
Dual Kettlebell Front Rack Carry x 40-60 seconds
Rest 30 seconds
Strict Hanging Knee Raise x 8-10 reps + 10-15 Second Isometric Tuck Hold at the top of your final rep
Rest 30 seconds
Banded Glute Bridges x 25-30 reps
Rest as needed

Parts B & C.: Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Power Clean x 2 reps

Build in load from 50% to today's heavy double

B. Every 3 minutes, for 9 minutes (3 sets):
8-10 Dual Dumbbell or Kettlebell Romanian Deadlifts
12-16 Dual Dumbbell or Kettlebell Walking Lunges
30-45 Second Plank Hold

*Use the heaviest Dumbbells or Kettlebells you can handle for these sets

C. Against a 9-minute running clock, complete:
3 Goblet Squats (70/50 lb DB or 32/24 kg KB)
3 Calorie Row, Ski, or Bike
6 Goblet Squats
6 Calorie Row, Ski, or Bike
9 Goblet Squats
9 Calorie Row, Ski, or Bike
...and so on, adding 3 reps each round to both exercises

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 4 minutes for max calories:
Station 1 – 30 seconds of Rowing
Station 2 – 30 seconds of Echo Bike or Bike Erg
Station 3 – 30 seconds of Ski Erg
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 24 minutes (8 sets) for times of:
-Number of Row calories completed during 30 second max effort
-Number of Bike calories completed during 30 second max effort
-Number of Ski calories completed during 30 second max effortt