Monday 12.18.2023

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 3 reps

*Sets 1-2 = @ 60-70% of 1-RM Jerk
*Sets 3-4 = @ 70-75%
*Sets 5-7 = @ 75-80%

OR

Three sets of:
Single Arm Overhead Kettlebell Carry x 75 feet each arm
Rest 30 seconds
Single Leg Dumbbell Glute Bridge x 8-10 reps each leg @ 2010
Rest 30 seconds
Bent Over Dumbbell Reverse Flies x 10-12 reps @ 3010
Rest 30 seconds
Plank Walk-Ups x 12-16 reps
Rest 30 seconds

B. Every 4 minutes, for 20 minutes (5 sets):
10 Dumbbell Bench Press (heavy)
15 Toes to Bar
20/15 Calorie Echo Bike

Substitutes for Toes to Bar can be Hanging Knee Tucks or V-Ups; if you have Toes to Bar, but this volume is too much for you, cut the reps back to something that you can consistently complete in 30 seconds or less each set.

Cooldown
Pigeon Stretch x 40-60 seconds each side
Banded Lat/Side Body Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets