Friday 4.8.2022

“FITNESS”

A. Three sets of:
Romanian Deadlift x 8-10 reps @ 30X1
Rest 45 seconds
Tempo Push-ups x 10-12 reps @ 1111
Rest 45 seconds
Single Arm Bottom's Up Kettlebell Rack Carry x 75 ft. each arm
Rest 45 seconds
Hollow Hold or Flutter Kicks x 30-40 seconds
Rest 45 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Four sets of:
Deadift x 5 reps @ 30X1
Rest 30 seconds
Strict Handstand Push-ups* x Max Reps in 60 seconds
Rest 2 minutes

*If you don't have Handstand Push-ups yet, either use an abmat to shorten the range of motion, or practice Negatives here
*Loading for the Deadlift should be moderate (65-70%) with solid focus on tempo.

B. For time:
1000 Meter Row
75 Kettlebell Swings (24/16 kg)
50 Wall Balls (20/14 lb)

*Compare to 5.19.2021

“ENDURANCE (AKA SWEAT SESH)”

Three sets on of Rowing, Running, or Ski Erg:
500 Meters at moderate pace
Rest 45 seconds
400 Meters at fast pace
Rest 45 seconds
300 Meters at faster pace
Rest 45 seconds
200 Meters at fasterer pace
Rest 45 seconds
100 Meter Sprint!
Rest 2-3 minutes

*If you perform this on the Bike Erg, double all of the distances