Tuesday 10.5.2021

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Pistols (aka Single-Leg Squats) x 6 reps each leg @ 20X1 (hold a KB if you are proficient here, or work Pistol progressions if you need practice)
Station 2 – Weighted Strict Pull-up x 3.3.3 (rest 15-20 seconds between clusters; drop the weight if needed after the first or second cluster) or Strict Pull-ups x 8-10 reps (accumulated) @21X0 tempo
Station 3 – Filly Carry x 60 seconds (switch sides at 30 seconds)
Station 4 – Side Plank Hold (or Weighted Side Plank) x 30 seconds each side

B. For max reps:
4 Minutes of Dumbbell Box Step-Overs (50/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

C. For max calories:
4 Minutes of Rowing

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets):
500/400 Meter Row
1000/800 Meter Bike