Tuesday 3.5.2024

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

Use your rest periods to perform 12-15 Band Pull Aparts, then work on any lower body mobilizations you may need to prioritize.
Perform 1 warm-up set to find a good starting weight on the Bench Press, and aim to make all of your sets a 7-8/10 RPE.

B. Two or three working sets of:
Tall Kneeling Filly Press x 8-10 reps each arm @ 20X1
(perform an Arnold Press with a Dumbbell with one arm, while holding a heavier Kettlebell in a front-rack hold on the other side)
Rest 45 seconds
Lateral X-Band Walk x 16-20 steps each side
Rest 45 seconds

C. Every 90 seconds, for 12 minutes (8 sets):
6-9 Calorie Row, Bike, or Ski
3 Devil's Presses (50/35 lb)

*These should be very high effort sets. Choose a calorie count will allow you to complete each of your sets in 60 seconds or less, with the machine portion alone taking no more than 40 seconds each time through.

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible