Thursday 6.30.2022

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Bulgarian Split Squat x 6 reps each leg* @ 30X1
Rest 45 seconds after each leg
Strict Pull-ups x 2.2.2 reps @ 21X0
(Rest 10 seconds between clusters of 2; use as little assistance as possible, or add weight to these to make all of your sets challenging)
Rest 60 seconds

*Try to use your 8-RM Bulgarian Split Squat (if you know it) for all of these sets. Otherwise, build in load each set as able.

B. Every minute, on the minute, for 18 minutes (6 sets):
Minute 1 -- 8-12 Toes to Bar
Minute 2 -- 12-15 Wall Balls
Minute 3 -- 40-60 Double Unders or 200/150 Meter Ski or Row

*Choose a rep count for each movement that you can sustain for all 6 sets.

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets