Tuesday 12.21.2021

“FITNESS”

A. Three sets of:
Dual Kettlebell Sumo Deadlift x 12-15 reps @ 20X1
Rest 45 seconds
Valslide Hamstring Curls x 6-8 reps @ 3011
Rest 45 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Side Plank x 30-40 seconds each side
Rest 45 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Strict Pull-ups
18 Jumping Lunges

Rest 3 minutes, then...

C. Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Dumbbell Snatches
9 Goblet Squats (with Dumbbell)
6 Burpees

“PERFORMANCE”

A. Every 90 seconds, for 18 minutes (12 sets):
Power Clean x 1 rep

Build over the course of the 12 sets to today’s 1-RM.

B. Complete as many rounds and reps as possible in 6 minutes of:
3/2 Bar Muscle-Ups
12 Alternating Pistols

Rest 3 minutes, then...

C. Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Dumbbell Snatches (50/35 lb)
9 Goblet Squats (with Dumbbell)
6 Burpees

(Optional Accessory) Two or three sets of:
Valslide Hamstring Curls x 6-8 reps @ 3011
Side Plank x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.