Wednesday 5.4.2022

"FITNESS" & “PERFORMANCE”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 3011
(hold the heaviest DBs or KBs you can handle here)
Rest 45 seconds
Supinated Grip Barbell Bent Over Row x 8-10 reps each arm @ 21X0
Rest 45 seconds
Reverse Snow Angels x 10-12 reps @ 2020
Rest 45 seconds
Hollow Hold, Hollow Rocks, or Flutter Kicks (hold a DB here if able) x 30-40 seconds
Rest 45 seconds

B. Every minute, on the minute, for 16 minutes (4 sets of each), for max reps/calories:
Minute 1 – 30 Seconds of Echo Bike (for Calories)
Minute 2 – 30 Seconds of Double-Unders (or Lateral Hops over DB)
Minute 3 – 30 Seconds of Burpee Box Jump-Overs (or Step-Overs)
Minute 4 – 30 Seconds of V-Ups

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row