Tuesday 9.28.2021

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Barbell Hip Thrust x 6-8 reps @ 21X1
(work as heavy as you can here)
Rest 60 seconds
Powell Raise x 8-10 reps each side @ 2010
Rest 60 seconds

B. Every 3 minutes, for 12 minutes (4 sets):
6 Box Jump Overs (or Step-Overs)
12 Heavy Russian Kettlebell Swings
200 Meter Run (or Ski if it's raining really badly)

then, at the 12:00.....

C. Every minute, on the minute, for 9 minutes (3 sets of):
Minute 1 – 40 Seconds of Alternating Cossack Squats @20X0 tempo (hold a KB or DB in a goblet position if you can maintain tempo here)
Minute 2 – 8-10 Single Arm Dumbbell Rows Left Arm @ 21X0
Minute 3 – 8-10 Single Arm Dumbbell Rows Right Arm @ 21X0

“ENDURANCE (AKA SWEAT SESH)”

Three sets of:
500m Row at moderate pace
Rest 45 seconds
400m Row at moderate-fast pace
Rest 45 seconds
300m Row at faster pace
Rest 45 seconds
200m Row at fasterer pace
Rest 45 seconds
100m Row at near-max effort
Rest 2 minutes