*Coach’s Notes: “PUMP” option on a Tuesday!?! Sure, why not.
Pick your poison on Part B, but note the tempo on the Cyclist Squats in the “PUMP” option — the 5 reps should take no less than 30 seconds to complete, so don’t cheat this aspect!
“FITNESS” & “PERFORMANCE”
A. Single Leg + Core Work
Three sets of:
Dumbbell Knee Over Toe Split Squat x 6-8 reps each leg @ 21X1
Rest 45 seconds
Single Arm Bottoms Up KB Rack Carry x 75 feet each arm
Rest 45 seconds
Banded Face Pull x 12-15 reps
Rest 45 seconds
Perform 1 warm-up set to find a good starting weight, and make your working sets an 8/10 RPE
B. Option 1: Intensity-Based Partner Workout
In teams of two with one partner working at a time, alternate tasks to complete as many rounds and reps as possible in 18 minutes of:
15/12 Calorie Row
12 Wall Balls
4-6 Strict Pull-ups (or 6-9 Kipping Chest-to-Bar Pull-ups)
OR
Option 2: Squat + Pull Strength Endurance Session
Every 90 seconds, for 18 minutes (3 sets):
Station 1 — 5 Goblet Cyclist Squats @ 3030 tempo + 10 Goblet Cyclist Squats (no tempo)
Station 2 — 6-10 Supinated Grip Strict Pull-ups + 30 Second Plank Hold
Station 3 — 5 Goblet Reverse Lunges @3010 (each leg) + 10 Plank Kettlebell Drag Throughs
Station 4 — 15 Kettlebell Horn Rows + 30 Seconds of Reverse Snow Angels
“ENDURANCE (AKA SWEAT SESH)”
30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds
*Use similar paces to two weeks ago, but with no break in the middle this time!
