“FITNESS” & “PERFORMANCE”
A. Every 2 minutes, for 10 minutes (5 sets):
Cyclist Back Squat x 5 reps @ 21X1
OR
Goblet Cyclist Squats x 6-8 reps @ 21X1
Perform 1-3 warm-up sets to find a 7/10 RPE, then perform all of your working sets at that weight. The goal is great depth, control, and tempo — not going super heavy today.
B. Every minute, for 12 minutes (3 sets):
Minute 1 — Single Arm Suitcase Bulgarian Split Squat x 6-8 reps (Left Side) @ 20X0
Minute 2 — Single Arm Suitcase Bulgarian Split Squat x 6-8 (Right Side) @ 20X0
Minute 3 — Ring Rows x 10-12 reps @ 20X0
Minute 4 — Side Plank x 20 seconds each side
Perform 1 warm-up set to find an appropriate weight, and try to make both of your working sets challenging for the final reps.
C. In teams of two, partners will alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:
12/10 Calorie Row, Ski, or Bike
24 Double-Unders (or 12-16 Mountain Climbers or Plank Shoulder Taps)
“ENDURANCE (AKA SWEAT SESH)”
30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds
Rest 2 minutes
30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds
*Use similar paces to two weeks ago, for an
increased number of total sets.
