Wednesday 12.22.2021

“FITNESS”

A. Four sets of:
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Bent Over Reverse Flies x 10-12 reps @ 2011
Rest 45 seconds
L-Sit (or Tuck-Sit) x 30-40 seconds (accumulated)
Rest 45 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Take 15-18 minutes to build to today's 1-RM Bench Press

then...

One set for Max Reps @ 85% of today's 1-RM

B. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – 60 Seconds of Rowing (for Calories)
Minute 2 – 120-ft Sandbag or Dual Kettlebell Front-Racked Carry
Minute 3 – 60 Seconds of Burpee Box Jump-Overs (24/20")
Minute 4 – Rest

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.