Wednesday 3.22.2023

“FITNESS”

A. Three sets of:
Single Arm Dumbbell or Kettlebell Bench Press x 8-10 reps each arm @ 21X1
Rest 30 seconds
Ring Rows x 10-12 reps @ 21X1
Rest 30 seconds
Wall Walk x 2-4 reps w/5 second hold at the top of each rep
Rest 30 seconds
Banded Face Pulls x 15-20 reps @10X0
Rest 60 seconds

B. & C.: See "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes:
Split Jerk x 2 reps*

For each rep, hold a 2-second pause in the dip position, then a 2-second pause in your catch (split) position before recovering. Build in load over your sets, but keep the focus on great technique and footwork.

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Box Jumps (step down — 24/20”)
9 Toes to Bar or Strict Hanging Knee Tucks
12 Alternating Dumbbell Snatches (50/35 lb)
9 Push-ups

C. (Optional) Two or Three sets of:
Crush Grip Kettlebell Curls x 12-15 reps
Kettlebell Flutter Kicks x 30-40 seconds
Rest as needed between movements

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg