Tuesday 3.26.2024

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Dumbbell Front Rack Reverse Lunge x 6-8 reps each leg @ 30X0
Rest 60 seconds
Supinated Grip Barbell Bent Over Row x 8-10 reps @ 21X0
Rest 60 seconds
Banded Face Pull x 12-15 reps @ 10X0
Rest 60 seconds

Perform one warm-up set on the Lunges and Bent Over Rows, and aim to make all of your working sets a 7-8/10 RPE. If you were here on 3.7.2024, try to increase the loading from that session.

B. Two sets for max reps/calories of:
90 seconds of Ski Erg (for Calories)
Rest 30 seconds
90 seconds of Single Dumbbell Box Step-Overs
Rest 30 seconds
90 seconds of Bike Erg (for Calories)
Rest 30 seconds
90 seconds of Alternating Single Arm Devil's Presses
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg

Rest until the 6:00, and repeat for 6-8 sets.

* Note times for both the rowing and biking intervals.