Thursday 5.25.2023

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 30 seconds
Band Pull-Aparts x 20-30 reps @ 10X0
Rest 30 seconds
Kettlebell Front-Racked or Goblet Walking Lunges x 16-20 reps (8-10 each leg)
Rest 2 minutes

B. Four sets for max reps/calories of:
30 Seconds of Bike Erg (for Calories)
Rest 30 seconds
30 Seconds of Dumbbell Plank Rows (R+L=1)
Rest 30 seconds
30 Seconds of Ski Erg (for Calories)
Rest 30 seconds
30 Seconds of Dumbbell Box Step-Ups
Rest 30 seconds

C. (Optional) Two sets of:
Dumbbell External Rotations x 8-12/side @ 2010
Rest 30 seconds
Side Plank Hold x 20-40 seconds/side
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets