Tuesday 8.24.2021

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Single Arm Dumbbell Bench Press x 6-8 reps each arm @ 20X1
Rest 45 seconds
Filly Carry x 100ft each side (use the same sized Kettlebells here -- one in the Front Rack, and the other in a Suitcase hold; switch after 100 feet)
Rest 45 seconds
Banded Face Pulls x 15-20 reps
Rest 45 seconds
Hollow Hold/Flutter Kicks x 30-40 seconds
Rest 45 sconds

B. Against a 2-minute running clock, complete:
200 Meter Run
10 Push-ups
Double-Unders x Max Reps

Rest 60 seconds between sets, and complete FIVE sets for max reps

*If you don't have Double-Unders yet, you can sub lateral hops over an object, mountain climbers, or another cyclical option (Bike or Ski)

“ENDURANCE (AKA SWEAT SESH)”

200 Meter Row/Ski -OR- 400 Meter Bike Erg
Rest 45 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.