Monday 2.5.2024

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Tempo Front Squat x 6 reps @ 31X1
Rest 60 seconds
Supinated Grip Strict Weighted Pull-ups x 4 reps @ 21X0
(if you do not have Strict Pull-ups yet, perform Assisted or Negative-Only Pull-ups)
Rest 90 seconds

Aim to load all of your working sets at a 7-8/10 RPE. For beginners to Squatting, or those that need to dial in their technique, substitute the Front Squats with 8-10 Goblet Squats at the same tempo.

B. Two working sets of:
Front Foot Elevated Dumbbell Reverse Lunge (aka "Drop Lunge") x 6-8 reps each leg @ 30X1
(look to increase loading from 1.25.2024)
Rest 45 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 3010
Rest 45 seconds

C. Three sets for max reps of:
60 Seconds of Toes to Bar or Strict Hanging Knee Tucks
60 Seconds of Rowing (for Calories)
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row