Tuesday 5.21.2024

*Reminder: Our annual Memorial Day “MURPH” is this Saturday at 9am!

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front Rack Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds

Perform all three of your working sets with a focus on quality movement. Try to increase loading from 4.23.2024.

B. Every 4 minutes, for 20 minutes (5 sets):
200 Meter Run
10 Thrusters (95/63 lb) or Dumbbell Thrusters
200/150 Meter Ski

*Compare to 9.21.2023

Cooldown
Couch Stretch x 40-60 seconds each side
Seated Straddle Stretch x 60-90 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
15-20 Calorie Row
15-20 Calorie Ski Erg
15-20 Calorie Bike Erg

Goal is to have at least 90 seconds of rest between sets.