Tuesday 3.19.2024

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front Foot Elevated Knee Over Toe Split Squat x 6-8 reps each leg @ 31X1 (use a 2-6” elevation, depending on your mobility needs)
Rest 45 seconds
Single Arm Trap-3 Raise x 8-10 each side @ 3010
Rest 45 seconds
Tall Plank Knee to Elbow x 16-20 reps (slow and controlled)
Rest 45 seconds

B. In teams of two, with one partner working at a time, complete two sets for max reps/calories of:
2 minutes of Wall Balls
2 minutes of Rowing (for Calories)
2 minutes of Burpees
2 minutes of Echo Bike (for Calories)
Rest 2 minutes

“ENDURANCE (AKA SWEAT SESH)”

Two sets of:
Row 500 Meters @ 85-90%
Run 500 Meters (or Bike 1000m) @ easy pace
Row 400 Meters @ 85-90%
Run 400 Meters (or Bike 800m) @easy pace
Row 300 Meters @ 85-90%
Run 300 Meters (or Bike 600m) @easy pace
Row 200 Meters @ 85-90%
Run 200 Meters (or Bike 400m) @easy pace
Row 100 Meters @ 90-95%
Run 100 Meters (or Bike 200m) @easy pace
Rest walk 5 minute between sets