Thursday 2.13.2025

“FITNESS”

A. Three sets of:
Cross-Body Uneven Carry (heavier DB in Farmer’s Hold, lighter DB overhead) x 120 ft (switch sides halfway)
Rest 30 seconds
Tall Box Jumps x 4-6 reps (or Curtsy Squats x 4-6 reps each side @ 30X0)
Rest 30 seconds
Side Plank or Star Plank Hold x 20-40 seconds each side
Rest 60 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 2 reps

Build in load from 50% to something heavy for today.

B. Three sets for max reps/calories of:
60 Seconds of Strict Handstand Push-ups (or Alternating Dumbbell Z-Presses)
60 Seconds of Ski Erg (for Calories) or Rowing
60 Seconds of Dumbbell Box Step-Overs (or Step-Ups if balance is an issue)
60 Seconds of Bike Erg or Echo Bike (for Calories)
Rest 60 seconds

C. (Optional) Two or three sets of:
Kettlebell Overhead Tricep Extensions x 10-12 reps @ 20X0
Rest as needed
Kettlebell Horn Curls x 10-12 reps @ 20X0
Rest as needed
Quadruped Plank Kettlebell Drag Throughs x 10-12 reps
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 2 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 90 seconds
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).