Tuesday 8.10.2021

"FITNESS" & “PERFORMANCE”

A. Four sets of:
Bench Press x 6-8 reps @ 65-70% of 1-RM
Rest 45 seconds
Bent Over KB or DB Bent Over Row x 10-12 reps
(Rotate hands from neutral to supinated as you pull toward your lowest ribs)
Rest 45 seconds
Band Pull-Aparts x 15-20 reps
Rest 75 seconds

B. Against a 15-minute running clock:
3 Calorie Row, Echo Bike, or Run
3 Push-ups
3 Toes to Bar (or Hanging Knee Raises)
6 Calorie Row, Echo Bike, or Run
6 Push-ups
6 Toes to Bar
9 Calorie Row, Echo Bike, or Run
9 Push-ups
9 Toes to Bar
...and so on, adding 3 reps/calories each round

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (10 sets) for times:
200/150 Meter Run
5 Burpees
200/150 Meter Row or Ski

Goal is smooth pacing and consistent times. Choose a distance that allows you to finish each set in 2 minutes or less.