Thursday 2.17.2022

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 8 minutes:
Close Grip Bench Press x 6 reps

*Use this first week to find a weight that you can confidently manage for quality reps every minute. Ideally, this weight should feel challenging in the final 2 minutes. A good starting point would be 60-65% of your 1-RM Bench Press (if you know it)
*For the Close Grip Bench Press, hands should be just inside shoulder width


B. Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 -- Left Arm Half Kneeling Single Arm Arnold Press x 10-12 reps @ 2011
Minute 2 -- Right Arm Half Kneeling Single Arm Arnold Press x 10-12 reps @ 2011
Minute 3 -- Glute Bridge March x 30-40 seconds (hold each rep for 2 seconds at the top)

C. Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Row x Max calories in 30 seconds
Minutes 5-8 – Alternating Dumbbell Snatches x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

**Note score as 3 sets: Total Calories Rowed + Total Snatches + Total Burpees

“ENDURANCE (AKA SWEAT SESH)”

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