Tuesday 8.1.2023

“FITNESS” & “PERFORMANCE”

A. Against a 2-minute clock, complete:
20/16 Calorie Bike Erg
Max Reps of Strict Handstand Push-ups or Dumbbell Push Presses

Rest 2 minutes, then...

Against a 2-minute clock, complete:
20/16 Calorie Ski Erg
Max Reps of Double-Unders (or Jumping Lunges)

Rest 2 minutes, then...

Against a 2-minute clock, complete:
20/16 Calorie Row
Max Reps of Burpees Over the Rower

Rest 2 minutes, then...

Repeat for a total of THREE SETS of each (36 minutes total -- 18 minutes of work)

B. (Optional Core/Accessory) Two or Three sets of:
Weighted Plank Hold x 20-40 seconds
Rest as needed
Overhead Banded Tricep Extensions x 15-25 reps @ 10X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)