Tuesday 9.21.2021

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Bench Press (Barbell or Dumbbell) x 6-8 reps @ 20X1
Rest 60 seconds
Tall Kneeling Band Pull Aparts x 15-20 reps
Rest 60 seconds

B. Three sets of:
Farmer's Carry x 200ft (as heavy as possible)
Rest 30 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

C. Against a 9-minute clock, complete:
60/45 Calorie Row
followed by...
As many rounds and reps as possible of:
12 Single Arm Dumbbell Hang Clean & Jerks (50/35 lbs -- 6 each arm)
6 Burpees

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total