Tuesday 5.30.2023

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Strict Press or Dumbbell Strict Press x 4 reps
*Set 1 - 4 reps @ 21X1 RPE 6/10
*Set 2 - 4 reps @ 21X1 RPE 8/10
*Set 3 - 4 reps @ 21X1 RPE 9/10
*Set 4 - Max Reps @ 20X0 using 75-80% of Set 3 weight

Your goal is to increase the loading what you used on 5.17.2023

B. Three sets of:
Dumbbell or Kettlebell Chainsaw Row x 6-8 reps each arm @ 21X0
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60 seconds

C. Against a 7-minute clock, complete:
500 Meter Row
immediately followed by…
As many rounds and reps as possible of:
10 Single-Arm Dumbbell Push Presses (5 each arm)
10 Box Jump-Overs or Step-Overs

*Use a Dumbbell weight that will challenge you to complete 5 unbroken reps with each arm each round.

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
20/15 Calorie Row
20/15 Calorie Ski Erg
20/15 Calorie Bike Erg