Tuesday 11.29.2022

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Close Grip Bench Press x 6-8 reps @ 20X0
Station 2 — Staggered Stance Dumbbell Romanian Deadlift x 6 reps each leg @ 20X0

*Warm up the movements prior and aim to make all of your sets a 7/10 effort (3-4 reps left in reserve)

B. Every 3 minutes, for 9 minutes (3 sets):
200-ft Farmer's Carry (as heavy as possible)
right into...
20 Band Pull Aparts

C. In teams of two, complete as many calories as possible in 12 minutes of:
P1 — 150 Meter Row + 15/10 Push-ups
P2 — Echo Bike Calories

*Switch every time Partner 1 finishes their couplet

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total