Friday 11.26.2021

“FITNESS”

A. Three sets of:
Dumbbell Bench Press x 10-12 reps @ 2111
Rest 30 seconds
Bent Over Reverse Flies x 12-15 reps @1010
Rest 30 seconds
Alternating Leg V-Ups x 16-20 reps
Rest 30 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:
20 Strict Pull-ups
40 Dumbbell Push Presses
60/40 Calorie Echo Bike
80 Jumping Lunges

“PERFORMANCE”

A. Bench Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

If you don't know your 1-RM, you can estimate based off of your 3-RM from 11.9.2021. Work as heavy as you are able for each set (without failing).

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:
10/8 Rope Climbs or 20/16 Strict Pull-ups
30/24 Ring Dips
60/40 Calorie Echo Bike
120 Double-Unders

“ENDURANCE (AKA SWEAT SESH)”

Bike, Run, Ski, or Row:

30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)
Rest 4 minutes
x 2 sets