Tuesday 10.8.2024

“FITNESS”

A. Three sets of:
1-1-2 Dumbbell Bench Press x 6-8 reps @ 20X1
immediately followed by…
Banded Overhead Triceps Extensions x 20-24 reps @ 1010
Rest 60-90 seconds
Landmine Meadows Row x 10-12 reps each arm @ 21X0
Rest 60-90 seconds

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 60 Seconds of Alternating Dumbbell Z-Presses
Minute 2 — 120-ft Dual Kettlebell Front Rack Carry or Farmers Carry
Minute 3 — 200-300 Meter Run or Ski @ high effort
Minute 4 — Rest

Cooldown
One to two sets of:
Passive Hang x 30-40 seconds
Scorpion Pec Stretch x 30-40 seconds each side

“PERFORMANCE”

A. Take 12-15 minutes to build to today's 1-RM Close Grip Bench Press

followed by....

One set for Max Reps @ 85% of today's 1-RM

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 60 Seconds of Strict Handstand Push-ups
Minute 2 — 120-ft Dual Kettlebell Front Rack Carry
Minute 3 — 300 Meter Run or Ski @ high effort
Minute 4 — Rest

Cooldown
One to two sets of:
Passive Hang x 30-40 seconds
Scorpion Pec Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Against a 90-second clock:
15/12 Calorie Row
Max Calorie Bike Erg

Rest 60 seconds b/t sets, and complete 4 sets, then....

Against a 90-second clock:
15/12 Calorie Bike Erg
Max Calorie Row

Rest 60 seconds b/t sets, and complete 4 sets, then....

Rest 2-3 minutes before continuing on to...

Against a 90-second clock:
12/10 Calorie Ski
Max Calorie Echo Bike

Rest 60 seconds b/t sets, and complete 4 sets, then....

Against a 90-second clock:
12/10 Calorie Echo Bike
Max Calorie Ski

Rest 60 seconds b/t sets, and complete 4 sets