Sunday 10.9.2022

“BURN”

Four sets for max reps of:
20 Seconds of Double-Unders (or Singles)
Rest 10 seconds
20 Seconds of Plank Shoulder Taps
Rest 10 seconds
20 Seconds of Jumping Lunges
Rest 10 seconds
20 Seconds of Hollow Rocks
Rest 10 seconds

then….

Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 — 400m Bike Erg
Station 2 — 30 Second Side Plank Each Side
Station 3 — 200m Run

“OLYMPIC WEIGHTLIFTING”

A. Four or Five sets of:
Clean & Jerk x 3 reps @ 70-80%
Rest as needed

B. Four sets of:
Clean Pull x 4 reps
Rest 90 seconds

C. Four sets of:
Front Squat x 2 reps
Rest 2 minutes

Feel out weights for each exercise that are challenging but not max efforts.

“ENDURANCE (AKA SWEAT SESH)”

2-3-4-5-4-3-2 min pyramid / 2 min rest
Row, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.