Tuesday 12.7.2021

“FITNESS” & “PERFORMANCE”

A. Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 15 seconds
Banded Overhead Triceps Extension x 20-25 reps
Rest 30 seconds
Supinated Grip Strict Pull-ups x Max Reps in 60 seconds @21X0 (use assistance that allows for at least 6 solid reps here)
Rest 90-120 seconds

B. Against a 2-minute clock, complete:
10 Toes to Bar
10 Dumbbell Box Step-Ups (50/35 lb)
Max Reps of Strict Handstand Push-ups or L-Seated Dumbbell Strict Presses

Rest 60 seconds, then...

C. Against a 2-minute clock, complete:
20/15 Calorie Echo Bike
Max Reps of Burpees

Rest 60 seconds, then....

Repeat for two more times through (18 minutes total, 12 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets