Thursday 8.25.2022

“FITNESS” & “PERFORMANCE”

A. Structural Work
Three sets for quality of:
Single Leg Dumbbell Hip Thrust x 8-10 reps each leg @ 20X1
Rest 30-45 seconds
Three Point Single Arm Kettlebell Row x 6-8 reps each arm @ 21X0
Rest 30-45 seconds
Half Kneeling Pallof Press x 10-12 reps each side @ 1111
Rest 30-45 seconds
Bent Over Reverse Flies x 12-15 reps @2011

B. Conditioning: 30/30 Intervals
Five sets for max reps/calories of:
30 Seconds of Bike Erg or Echo Bike
Rest 30 seconds
30 Seconds of Ski Erg
Rest 30 seconds
30 Seconds of Burpees to 6"
Rest 30 seconds
30 Seconds of Shuttle Runs (30')
Rest 30 seconds

C. Extra Credit
Accumulate 2-3 minutes in a Front Leaning Rest on Rings

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 -- 400 Meter Run
Station 2 -- 500/400 Meter Row
Station 3 -- 1000/800 Meter Bike Erg