Thursday 7.14.2022

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Goblet or Kettlebell Rack Lateral Box Step-Up x 8-10 reps/side
Rest 45 seconds
Single Arm Ring Row x 10-12 reps each arm @ 21X0
Rest 45 seconds
Banded Face Pull x 12-15 reps @ 2111
Rest 45 seconds

B. Every 6 minutes, for 24 minutes (4 sets):
24 Air Squats
300/240 Meter Row
18 Abmat Sit-Ups
300/240 Meter Ski

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).