Friday 6.14.2024

“FITNESS”

A. Three sets of:
Posted Single Leg Deadlift x 6-8 reps each side @ 3010
Rest 30 seconds
Dumbbell Glute Bridges x 12-15 reps @ 2011
Rest 30 seconds
Tempo Push-ups x 8-12 reps @ 30X1 (focus on the extra slow eccentric here)
Rest 60 seconds

B. Two rounds for time of:
30/25 Calorie Row
30 V-Ups
20/15 Calorie Echo Bike
20 Ball Slams

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Deadlift x 4 reps

Build in load such that your final 3 sets are a solid 7-8/10 RPE. The goal today is not to hit a max effort, but get back into moving some heavier Deadlifts after a little time away from them.

B. Two rounds for time of:
30/25 Calorie Row
25 Toes to Bar
20/15 Calorie Echo Bike
15 Clean & Jerks (135/93 lb)

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/12 Calorie Row