Tuesday 4.2.2024

“FITNESS”

A. Three sets of:
Single Arm Dumbbell Bench Press x 8-10/arm @ 30X0
Rest 30 seconds
Banded Face Pulls x 10-12 reps @ 30X0
Rest 30 seconds
Narrow Grip Push-ups (or Bench Push-ups) x 12-15 reps @ 20X0
Rest 30 seconds
Alternating Dumbbell Hammer Curls x 16-20 reps @ 20X0
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Bench Press x 3 reps

Build in load to today's 3-RM Bench Press

B. Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Row
6 Strict Handstand Push-ups or 9 Dumbbell Z-Presses

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Bike Erg
9 Toes to Bar

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Ski
90-ft Dual Kettlebell Front Rack Carry

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets