Thursday 5.19.2022

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1*
Rest 30 seconds after each leg
Single Arm Trap-3 Raise x 8 reps each side @3011
Rest 60 seconds

*Try to make all of these sets heavier than what you used on 5.4.2022, shooting to establish a 6-RM by your final set

B. Against a 3-minute running clock, complete:
20 Wall Balls (20/14 lb)
300 Meter Row
Burpees x Max Reps

Rest 2 minutes between sets, and complete FOUR SETS for max reps of Burpees. Each rep of your Burpee must finish with full extension of the hips at the top.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets