Friday 7.30.2021

“FITNESS”

A. Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – Back Squat x 6 reps @ 31X1
Station 2 – Supine Ring Rows x 10 reps @ 2112 (2-second hold at the top)
Station 3 – Single-Leg Hip Bridge x 12 reps each leg @ 10X1
Station 4 – Bent Over Reverse Flies x 15 reps @ 2010

B. Complete 15, 12, and 9 rep rounds for time of:
Dumbbell Thrusters (heavy!)
Burpees

“PERFORMANCE”

A. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
*Set 7 – 5 reps @ 80-85%
*Set 8 – 3 reps @ 85-90%
*Set 9 – 1 rep @ 90-95%
Rest as needed between sets.

B. Complete 15, 12, and 9 rep rounds for time of:
Thrusters (135/93 lb)
Bar-Facing Burpees

“ENDURANCE”

Every 5 minutes, for 40 minutes (2 sets) for times of:
Station 1 – 800/700 Meter Row
Station 2 – 1600/1400 Meter Bike Erg
Station 3 – 800/700 Meter Ski
Station 4 – 600 Meter Run or 50/40 Calorie Echo Bike

*Scale distances so that you are getting at least 60 seconds of rest between intervals. Push the pace, but make it your goal to repeat the same or similar times for your second round through. Score as total time for each station (ie. 800 Meter Bike at 2:48 + 2:52 = 5:40 total).