Tuesday 2.23.2021

"FITNESS"

A. Four sets of:Back Squat x 6 reps @ 30X1(build in load each set, with the goal of making the last set as heavy as possible while keeping tempo*)Rest 45 secondsStrict Pull-ups x 6-8 reps @ 21X0Rest 45 secondsBottoms Up Kettlebell Carry x 50ft each armRest 45 seconds*If heavier squatting is not for you today, please substitute a Bulgarian Split Squat x 6 each leg @ 3011 tempo.B. Every 3 minutes, for 15 minutes (5 sets):12/9 Calorie Echo Bike12 Burpees*Record time to complete each set, then add them together for total working time.*The Assault Bike portion of each set should be completed in less than 60 seconds*Compare to 8.27.2019 (note that this was before the age of the Echo Bike!)

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 70-75% of 1-RM*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%*Set 4 – 5 reps @ 75-80%*Set 5 – 3 reps @ 85-90%*Set 6 – 1 rep @ 90-95%B. Every 3 minutes, for 15 minutes (5 sets):12/9 Calorie Echo Bike12 Burpees to 6" Target*Record time to complete each set, then add them together for total working time.*The Assault Bike portion of each set should be completed in less than 60 seconds*Compare to 8.27.2019 (note that this was before the age of the Echo Bike!)

"RUN, ROW, OR BIKE"

30 Minute Echo Bike for Max Calories**Every 3 minutes, get off and complete:5 Ring Rows10 Push-ups15 Hollow Rocks(the clock continues running during these sets)