Monday 7.29.2024

“FITNESS”

A. Three sets of:
Barbell Hip Thrust x 6-8 reps @ 20X1
(aim to increase loading from 7.19.2024)
Rest 30 seconds
Seated Dumbbell Arnold Press x 8-10 reps @ 20X1
Rest 30 seconds
Supine Ring Rows x 10-12 reps @ 21X0
Rest 30 seconds
Banded Pallof Hold (standing, kneeling, or half kneeling) x 30-40 seconds each side
Rest 60 seconds

B. Complete as many rounds and reps as possible in 16 minutes of:
4 Dumbbell Renegade Rows (Push-up, Row Left, Push-up, Row Right = 1 rep)
8 Dumbbell Hang Power Cleans
12 Dumbbell Reverse Lunges (Dumbbells held in Farmer's Hold)
16/12 Calorie Row, Ski, or Bike

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps

Start out light to moderate, and build in load only as proper mechanics will allow. If you lose position, terminate the set immediately.

B. Complete as many rounds and reps as possible in 16 minutes of:
4 Wall Walks
8 Dual Kettlebell Cleans (24/16 kg each hand)
12 Dual Kettlebell Front-Racked Reverse Lunges (6 each leg)
16/12 Calorie Row, Ski, or Bike

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-8 rounds

**note cals for each station, and try to stay as consistent as possible