Thursday 6.2.2022

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Tempo Bench Press x 5 reps @ 21X1
Rest 30 seconds
Strict Dips (Stationary or on Rings) x Max Reps in 30 seconds @ 10X1
Rest 90-120 seconds

*Warm up well on the Bench Press to make all three sets tough. On the dips, focus on great range of motion; use the feet on the floor for assistance if needed.

B. Two sets of:
Single Arm Bottom's Up Kettlebell Rack Carry x 75 feet each arm
Right into...
Supinated Grip Band Pull Aparts x 15-20 reps @ 20X0
Rest 60 seconds

C. In teams of two, complete as many rounds and reps as possible in 15 minutes of:
30/24 Calorie Echo Bike
200ft Farmer's Carry
10 Wall Walks

Divide the work between partners as you see fit, but only one partner can be working at any given time.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets