Monday 12.4.2023

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Strict Overhead Press x 5 reps
*Set 1 — 5 reps @ RPE 6/10
*Set 2 — 5 reps @ RPE 8/10
*Set 3 — 5 reps @ RPE 9/10
*Set 4 — Max Reps @ 80-85% of Set 3 weight (once your form breaks down, terminate the set)

Perform 1-2 light warm-up sets of 6-8 reps prior to completing your first working set.

B. Against a 3-minute clock, complete:
300 Meter Run or 600m Bike Erg
20 Single Arm Dumbbell Push Presses (10 each arm)
Max Calorie Row or Ski in remaining time

Rest 60 seconds, then....

Against a 3-minute clock, complete:
200ft Farmers Carry
10 Burpees
Max Calorie Echo Bike in remaining time

Rest 60 seconds, then...

Repeat for a total of THREE sets of each

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles