Thursday 10.21.2021

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Barbell or Dumbbell Strict Press x 6-8 reps @21X1 (pause on the shoulders for 1-second on each rep)
Rest 30 seconds
Ring Rows (get as horizontal as possible) x 8-10 reps
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps
Rest 30 seconds
Banded Hammer Curls x 16-20 reps
Rest 60-90 seconds

B. Capacity Work
Every 3 minutes, for 24 minutes (8 sets):
100 Meter Ski (or Run, or alternating each set between the two)
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike

Rest walk 2 minutes
x 4-5 sets (32-40 minutes)