Tuesday 10.29.2024

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front Foot Elevated Knee Over Toe Split Squat x 6-8 reps each leg @ 31X1 (4-8” elevation here)
Rest 45 seconds
Single Arm Trap-3 Raise x 8-10 each side @ 3010
Rest 45 seconds
Side Plank or Kettlebell Side Plank Hold x 20-40 seconds each side
Rest 45 seconds

B. Every 8 minutes, for 24 minutes (3 sets):
20/16 Calorie Row
8 Toes to Bar
10 Box Jump-Overs (must step down)
120-ft Sandbag Carry
10 Box Jump-Overs
8 Toes to Bar
20/16 Calorie Echo Bike

*If you are over 7 minutes on your first set, scale back the distances on the Rower and/or Bike.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.