Friday 6.21.2024

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
6 Touch and Go Deadlifts @ 20X0

Sets 1-2: Light
Sets 3-4: Moderate
Sets 5-6: Heavy-ish

B. Two or three sets of:
Offset Push-ups* x 8-12 reps Left Side @ 20X0
Rest 15 seconds
Offset Push-up x 8-12 reps Right Side @ 20X0
Rest 15 seconds
Bottom's Up Kettlebell Carry x 75 feet Left Side
Rest 15 seconds
Bottom's Up Kettlebell Carry x 75 feet Right Side
Rest 60 seconds

*Add weight on the Offset Push-ups is these are easy for you

C. For time:
80 Double-Unders (or 12/10 Calorie Echo Bike)
20 Single Arm Dumbbell Hang Clean & Jerks
64 Double-Unders (or 10/8 Calorie Echo Bike)
16 Single Arm Dumbbell Hang Clean & Jerks
48 Double-Unders (or 8/6 Calorie Echo Bike)
12 Single Arm Dumbbell Hang Clean & Jerks
32 Double-Unders (or 6/4 Calorie Echo Bike)
8 Single Arm Dumbbell Hang Clean & Jerks

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)