“FITNESS” & “PERFORMANCE”
A. Four or Five sets of:
Front Squat x 3 reps @ 30X1
Rest 2 minutes
*Set 1 — 7/10 RPE
*Set 2 — 8/10 RPE
*Set 3 — 9/10 RPE
*Set 4 — 10/10 RPE
Perform 1-2 warm-up sets to find an appropriate starting weight. Increase loading each set to hit the prescribed RPE. Make your final sets max or near max efforts. The reps have decrease from last week to allow for an increase in weight.
OR
Three sets of:
Dumbbell Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 30 seconds
Single Arm Kettlebell Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 60 seconds
B. Against a 3-minute running clock, complete:
150 Meter Run
immediately followed by as many rounds and reps as possible of:
3 Dumbbell Thrusters
5 Toes to Bar or V-Ups
Rest 60 seconds and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off, and note your total number of rounds and reps completed.
“PUMP”
A. See options above
B. Three sets of:
Goblet Kickstand Squats x 6-8/side @ 20X0
Zottman Curls x 8-10 reps @ 20X0
Strict Weighted Hanging Knee Raise x 10-15 reps
Theraband Glute Bridges x 20-30 reps
“ENDURANCE (AKA SWEAT SESH)”
30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds
*Use similar paces to two weeks ago, but with no break in the middle this time!
