Monday 3.14.2022

“FITNESS”

A. Four or Five sets of:
Back Squat x 4-6 reps @ 31X1 tempo
Rest 30 seconds
Strict Hanging Knee Tuck x 10-12 reps @ 21X0
(hold a DB between the feet if these are easy for you)
Rest 30 seconds
Farmer's Carry x 150 feet (as heavy as possible without putting down the KBs — if you need more weight, load plates on the Farmer’s Handles)
Rest 2 minutes

Parts B. & C.: Same as "Performance"

“PERFORMANCE”

A. Take 10-12 minutes to build to 85-90% or more of your 1-RM Back Squat

and then…

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 2-3 reps @ 30X1

*Goal is to make all 3 sets here as heavy as possible with good tempo.

B. Complete as many rounds and reps as possible in 7 minutes of:
3 Dual Dumbbell Snatches (50/35 lb)
5 Dumbbell Box Step-Overs (50/35 lb)
7 Burpees

C. Two or Three sets of:
Single Arm Dumbbell Row x 6-8 each arm @21X0
Rest 30-45 seconds
Plank or Weighted Plank x 30-40 seconds
Rest 30-45 seconds

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.