Tuesday 2.27.2024

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Cyclist Back Squat x 6 reps* @ 40X1
Rest 60 seconds
Dual Dumbbell Bent Over Row x 8-10 reps @ 20X0
Rest 60 seconds

*Warm-up Set 1: 10 reps @ Easy
*Warm-up Set 2: 8 reps @ Moderate
*Working Sets: 6 reps @ RPE 7-8/10 RPE (try to increase loading from 2.8.2024)

B. Two or three working sets of:
Supine Ring Row x 8-10 reps @ 20X0
(get as horizontal as possible for this rep range; elevate the feet on a box if you need an extra challenge)
Rest 15 seconds
Banded Face Pulls x as many quality reps as possible in 30 seconds
Rest 60 seconds

C. Complete as many rounds and reps as possible in 10 minutes of:
60 Double-Unders (or 200 Meter Run)
20 Alternating Front Rack Reverse Lunges (95/63lb) or Goblet Reverse Lunges
10 Burpees

Cooldown
Couch Stretch x 40-60 seconds each side
Single Arm Wall Prayer Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run or Row @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds