Thursday 8.19.2021

“FITNESS” & “PERFORMANCE”

Every 3 minutes, for 12 minutes (4 sets):
9 Ball Slams (30/20 lb)
9-15 Push-ups (should be unbroken)
15/12 Calorie Row, Ski, or Bike

*Each set should take you 2 minutes or less to complete; if you are faster, try to really push the pace on the machine.

Rest until the clock reaches 15:00, then...

Every 3 minutes, for 12 minutes (4 sets):
12 Box Jumps (24/20")
9-12 Toes to Bar or Hanging Knee Raises (should be unbroken)
15/12 Calorie Row, Ski, or Bike (choose a different machine than the first sets)

Rest until the clock reaches 30:00, then...

Three or four sets for movement quality and muscle activation (12 minutes, or so):
Alternating Top Down Glute Bridge Dumbbell Floor Press x 12-16 reps @ 20X1
Banded Face Pull x 15-20 reps @ 2010
Plank Body Saws on Sliders x 8-12 reps (slow and controlled)

“ENDURANCE (AKA SWEAT SESH)”

35-45 minutes @easy to moderate pace:
1000 Meter Bike Erg
20-ft Forward Bear Crawl
20-ft Backward Bear Crawl
60 Jump Rope Singles
300 Meter Row or Run
40-ft Walking Lunge
20 Second Side Plank each side