Friday 9.29.2023

“FITNESS”

A. Three sets of:
Barbell Hip Thrust x 8-10 reps @ 21X1
Rest 30 seconds
Kettlebell Hamstring March x 10-12 reps @ 20X0
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Power Clean x 2 reps

Start at approximately 65% of your 1-RM Power Clean, and build in load each set, keeping the focus on solid technique.

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 9 minutes of:
3/2 Strict Pull-ups
60-ft Sandbag Carry
12 Air Squats

Immediately followed by...

In teams of two, switch every 30 seconds to Echo Bike for as many calories as possible in 6 minutes.

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski