Monday 5.9.2022

“FITNESS”

A. Three sets of:
4-6 Tempo Back Squats or Goblet Squats @ 3131
Rest 20 seconds, then...
30 seconds for Max Reps of Back Squat or Goblet Squats (NO TEMPO)
Rest 20 seconds, then...
40-60 second Plank Hold from Elbows
Rest 2-3 minutes between sets

B. & C. Same as "Performance"

“PERFORMANCE”

A. Four sets of:
Back Squat x 2.2.2 @ 80-85% of 1-RM Back Squat
Rest 15 seconds between doubles
Rest 2-3 minutes between sets

B. Against a 12-minute running clock, complete:
2 Single Arm Devil's Presses (50/35 lb)
2 Dumbbell Goblet Box Step-Overs (24/20")
2 Calories Machine of Choice
4 Single Arm Devil's Presses (50/35 lb)
4 Dumbbell Goblet Box Step-Overs (24/20")
4 Calories Machine of Choice
6 Single Arm Devil's Presses (50/35 lb)
6 Dumbbell Goblet Box Step-Overs (24/20")
6 Calories Machine of Choice
...and so on, adding 2 reps each round

C. (Optional) Two or Three sets of:
8-12 Hanging Oblique Raises or Strict Hanging Knee Tucks
20-30 Second Single Leg Glute Bridge Hold each side
Rest as needed between sets

“ENDURANCE (AKA SWEAT SESH)”

Against a 3-minute clock, complete:
200 Meter Run
10 Burpees
Max Calorie Ski/Row in remaining time

Rest 90 seconds, then....

Against a 3-minute clock, complete:
200ft Farmers Carry
15 Jumping Air Squats
Max Calorie Bike in remaining time

Rest 90 seconds, then...

Repeat for a total of THREE or FOUR sets of each