Thursday 8.1.2024

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 30 seconds
Tall Kneeling Band Pull Aparts x 12-15 reps @ 2010
Rest 30 seconds
Heavy Farmer's Carry x 150-200ft (50ft increments)
Rest 90 seconds

B. Two or three sets of:
Dumbbell Hammer Curls x 10-12 reps @ 2010
Right into...
Banded Overhead Tricep Extensions x 15-20 reps @ 1010
Rest 60 seconds

C. Against a 90-second clock, complete:
10 Hand-Release Push-ups
15 Russian Kettlebell Swings
Max Calorie Echo Bike in time remaining

Rest 90 seconds, and complete four sets for max Calories

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-8 rounds

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