Wednesday 7.6.2022

“FITNESS”

A. Two sets for quality of:
Suitcase + Waiter’s Carry x 50-75ft feet per side (heavy Kettlebell at your side, lighter Kettlebell or Dumbbell held overhead)
Banded Good Mornings x 15-20 reps
Burpee Broad Jump x 5 reps

B. Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes, hamstrings, and abs for as long as you can hold)
Rest 60 seconds
Banded Face Pulls x 12-15 reps @ 2111
Rest 60 seconds

C. Four sets for max calories/reps of:
30 seconds of Echo Bike (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

“PERFORMANCE”

A. Two sets for quality of:
Suitcase + Waiter’s Carry x 50-75ft feet per side (heavy Kettlebell at your side, lighter Kettlebell or Dumbbell held overhead)
Banded Good Mornings x 15-20 reps
Burpee Broad Jump x 5 reps

B. Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 4 reps @80-85% of 1-RM

*Try to use the same loading you did on 6.20.2022, but for 1 extra rep on each set

C. Four sets for max calories/reps of:
30 seconds of Echo Bike (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets