Thursday 1.25.2024

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front Foot Elevated Dumbbell Reverse Lunge (aka "Drop Lunge") x 8 reps each leg @ 30X1
Rest 60 seconds
Single Arm Dumbbell Row x 8 reps each arm @ 21X0
Rest 60 seconds

Perform one warm-up set of each exercise, and make all of your working sets a 7-8 RPE.

B. Two or three sets of:
Zottman Curls x 10-12 reps @ 2111
Rest 30 seconds
Side Plank or Star Plank Hold x 20-40 seconds each side
Rest 30 seconds

C. Every 3 minutes, for 12 minutes (4 sets):
10/8 Calorie Ski Sprint*
12-16 Plank Kettlebell Drag Throughs
20-30 Second Wall Sit (or Goblet Wall Sit)

*The time we are tracking here is the Ski portion. Take your time completing the Drag Throughs and Wall-Sit, and focus on trying to go all out on your sprint effort!

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds