Thursday 3.14.2024

“FITNESS” & “PERFORMANCE”

A. Shoulder Prep/Skill Work
Complete as many reps as possible in 5 minutes of:
Turkish Get Ups

Alternate arms each rep; choose a light Kettlebell or Dumbbell that allows you to move smoothly, with minimal breaks between reps.

B. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
(aim to add 5-10% to the loads you used on 3.5.2024)

Use your rest period to work on any lower body mobilizations you may need.

C. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
75-ft Kettlebell Front Rack Carry
15/10 Push-ups
75-ft Kettlebell Front Rack Carry

Cooldown
Passive Hang x 30-40 seconds
Seated Straddle Stretch x 40-60 seconds

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets