Thursday 4.20.2023

“FITNESS”

A. Three sets of:
Front-Racked KB or Goblet Cyclist Squats x 6-8 reps @ 4011
Rest 30 seconds
Single Arm Dumbbell or Kettlebell Row x 8-10 reps @ 30X0
Rest 30 seconds
Banded Face Pull x 12-15 reps @ 2111
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60 seconds

B. Three sets for max reps of:
60 Seconds of Wall Balls
60 Seconds of Toes to Bar or Anchored Sit-Ups
60 Seconds of Row, Ski, or Bike Erg (for Calories)
Rest 60 seconds

C. (Optional): Two sets of:
Kettlebell Horn Grip Curls x 12-15 reps @ 21X0
Rest 30 seconds
Crush Grip KB Flutter Kicks x 30-40 seconds
Rest 30 seconds

“PERFORMANCE”

A. Take 15 minutes build to today’s 1-RM Tempo Front Squat @ 42X1 (be strict!)

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo restriction)

B. Three sets for max reps of:
60 Seconds of Wall Balls
60 Seconds of Toes to Bar
60 Seconds of Row, Ski, or Bike Erg (for Calories)
Rest 60 seconds

C. (Optional): Two sets of:
Kettlebell Horn Grip Curls x 12-15 reps @ 2111
Rest 30 seconds
Crush Grip KB Flutter Kicks x 30-40 seconds
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible