Friday 4.15.2022

“FITNESS”

A. Three sets of:
Barbell Hip Thrust x 8-10 reps @ 31X1
Rest 45 seconds
Hamstring March x 12-16 steps @ 2011
Rest 45 seconds
Band Pull Aparts x 15-20 reps
Rest 45 seconds
Front Leaning Rest x 30-40 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Calorie Echo Bike
10 Alternating Single Arm Plank Dumbbell Rows
10 Box Step-Ups w/DB in Goblet Hold

“PERFORMANCE”

A. Four sets of:
Deadlift x 4 reps @ 30X1*
Rest 30 seconds
Ring Support Hold x 20-30 seconds or Front Leaning Rest on Rings x 30-40 seconds
Rest 2 minutes

*Try to increase loading from last week, while keeping focus on solid tempo and mechanics, especially on the lowering portion of the lift.

B. For time:
40 Alternating Dumbbell Snatches (50/35 lb)
32 Box Jump-Overs (24/20" — you MUST step down)
24 Chest-to-Bar Pull-ups
30 Alternating Dumbbell Snatches
24 Box Jump-Overs
18 Chest-to-Bar Pull-ups
20 Alternating Dumbbell Snatches
16 Box Jump-Overs
12 Chest-to-Bar Pull-ups

*If you are not yet proficient at Chest-to-Bar Pull-ups (ie, stringing together 6 or more consistently), then perform regular, Chin-Over-Bar, Kipping Pull-ups.

“ENDURANCE (AKA SWEAT SESH)”

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 60 Seconds of Echo Bike or Bike Erg
Station 2 — 30 Seconds of Box Step-Ups + 30 Seconds of Plank Hold
Station 3 — 60 Seconds of Row, Ski, or Air Runner @80-85% effort
Station 4 — 30 Seconds of Push-ups + 30 Seconds of Air Squats