Thursday 6.23.2022

“FITNESS” & "PERFORMANCE"

A. Four sets of:
Barbell Z-Press x 6 reps @ 21X1
(try to increase or maintain loading from 6.2.2022, but for 6 reps instead of 5)
Rest 60-90 seconds
Dual Kettlebell or Dumbbell Bent Over Row x 8-10 reps @21X0
Rest 60-90 seconds

*Try to increase loading from last week on both movements.

B. Three sets of:
Alternating Top Down Bicep Curls x 6-8/side
Rest 30 seconds
Half Kneeling Band Pull-Aparts x 20 reps (switch halfway)
Rest 30 seconds

C. Every 2 minutes, for 12 minutes (6 sets), for max Calories:
30 Second Ski Erg @Max Effort
right into...
30 Second Plank Hold

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).