Tuesday 10.26.2021

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Bench Press x 4-6 reps @20X1
(up from 10.12. 2021)
Rest 30 seconds
Side Plank x 30-40 seconds each side
Rest 90 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
5/3 Strict Pull-ups
10 Push Presses (95/63 lb) or Dumbbell Push Presses

Rest 3 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Hang Power Cleans (95/63 lb) or Dumbbell Hang Power Cleans
10 Box Jumps (24/20” — step down)

Finish with...

D. Three sets of:
Half Kneeling Band Pull Aparts x 20 reps (switch knees halfway)
Rest 30 seconds
Flutter Kicks (weighted if able) x 30-40 seconds
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

40 Minute Bike Erg @70-75%
*Every 5 minutes, get off and complete 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)