Tuesday 3.1.2022

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 9 minutes:
Close Grip Bench Press x 5 reps

*Increase loading slightly from 2.17.2022, or use your first 3-4 sets to find a weight that you can confidently manage for quality reps every minute. Ideally, this weight should feel challenging in the final 2-3 minutes. A good starting point would be 60-65% of your 1-RM Bench Press (if you know it).
*For the Close Grip Bench Press, hands should be just inside shoulder width.

B. Every 90 seconds, for 9 minutes (6 sets):
1 Turkish Get Up each arm
3 Strict Pull-ups (or Weighted Pull-ups)
8-12 Plank Walk-Ups

C. Every 2 minutes, for 12 minutes (6 sets):
8/6 Calorie Echo Bike
8 Toes to Bar (or V-Ups)
8 Burpees

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds