Monday 6.12.2023

“FITNESS”

A. Three sets of:
Turkish Get Up x 2-3 reps each arm
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds
Alternating Cossack Squats or Lateral Squats x 10-12 reps @ 2010
Rest 30 seconds
Banded Bicep Curls x 15-20 reps @ 10X1
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-ups
10 Dumbbell Push Presses
20 Dumbbell Plank Knee to Elbow

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Snatch x 2 reps

Start at 50% of your 1-RM and build each set to today’s heavy double

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Shoulder to Overhead (135/93 lb)
10 Chest-to-Bar Pull-ups
50 Double-Unders

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible