Tuesday 11.21.2023

“FITNESS” & “PERFORMANCE”

A. Four working sets of:
Tempo Back Squat x 4 reps @ 32X1
Rest 2 minutes

*Perform 1 warm-up set at a moderate weight, then your first working set at a 7/10 RPE. From here, look to build slightly each set, while keeping focus on solid technique and tempo. If you performed last week's Back Squats, look to increase the loading from what you used in that session.
**For those that are newer to squatting, perform Goblet or KB Front Squats for sets of 6-8 at the prescribed tempo.

B. Two sets for max reps/calories of:
90 seconds of Ski Erg for Calories
Rest 30 seconds
90 seconds of Wall Balls
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Toes to Bar
Rest 30 seconds

Cooldown
One to Two sets of:
Couch Stretch x 40-60 seconds each side
Child's Pose Lat Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)