Thursday 5.23.2024

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — Barbell or Dual Kettlebell Bent Over Row x 6-8 reps @ 21X0
Minute 2 — Half Kneeling Single Arm Dumbbell Press x 8-10 reps Left Arm
Minute 3 — Half Kneeling Single Arm Dumbbell Press x 8-10 reps Right Arm
Minute 4 — 20 Second Side Plank Hold each side

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 30 Seconds of Ski Erg or Row (for Calories)
Minute 2 — 30 Seconds of Double-Unders (or Mountain Climbers)
Minute 3 — 30 Seconds of Bike Erg (for Calories)
Minute 4 — 30 Seconds of V-Ups

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
15-20 Calorie Row
15-20 Calorie Ski Erg
15-20 Calorie Bike Erg

Goal is to have at least 90 seconds of rest between sets.