Wednesday 12.4.2024

“FITNESS”

A. Three sets of:
Barbell Hip Thrust x 8-10 reps @ 30X1
Rest 30 seconds
Kettlebell Hamstring March x 12-16 reps @ 20X0
Rest 30 seconds
Side Plank or Kettlebell Side Plank x 20-40 seconds each side
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Deadlift
*Set 1 – 10 reps @ RPE 7
*Set 2 – 8 reps @ RPE 7
*Set 3 – 6 reps @ RPE 8
*Sets 4-6 – 5 reps @ RPE 8-9

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 18 minutes of:
18/14 Calorie Echo Bike
16 Alternating Dumbbell Snatches
14 Box Jumps (step down)

*Divide the reps between partners however you’d like. If you want more of a challenge, try going heavier on the Dumbbell Snatches than you usually do.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!