Tuesday 2.1.2022

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Half Kneeling Single Arm Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 2111
(elevate the heels on a bench or box if needed to make these challenging for this rep range)
Rest 30 seconds
Banded Overhead Tricep Extensions x 15-20 reps @1010
Rest 30 seconds
Deadbugs x 30-40 seconds (slow and controlled)
Rest 90 seconds

B. Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 15/12 Calorie Echo Bike*
Station 2 – 40-50 Double-Unders (or 12-16 Box Jump-Overs/Step-Overs)
Station 3 – 12-15 Toes to Bar (or 15-20 V-Ups)
Station 4 – 8-10 Dumbbell Bench Press (tough, but unbroken)

*Adjust the calories (and reps) such that you can complete your first sets comfortably under 40 seconds.

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes, with a focus on sustainable pacing, of:
500 Meter Row
400 Meter Ski
30/20 Calories of Echo Bike
20 Push-ups
10 Strict Pull-Ups