Thursday 10.5.2023

“FITNESS” & “PERFORMANCE”

Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Alternating Top Down Dumbbell Floor Press x 12-16 reps @ 20X1
Station 2 – Strict Hanging Knee Raises x 10-15 reps @ 2110 (add weight if these are easy for you)
Station 3 – 8 Left Leg Hip Thrusts @ 2011 + 20-30 second ISO Hold at Top
(add weight if these are easy for you)
Station 4 – 8 Right Leg Hip Thrusts @ 2011 + 20-30 second ISO Hold at Top
Station 5 – Zottman Curls x 10-12 reps @ 2111
Station 6 – 60 Second Echo Bike @ moderate to high effort

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski